CrossFit 1Force – Crossfit
Tall Muscle Snatch (3)
*Bar @ the hip, just tunrover and punch!
*No Dip involved here!
A. Tall Muscle Snatch 3 reps on the min for 4 mins (light)
B. PS w/pause @ knee + PS 1 + 1 reps every 90 secs x 8 sets
*Working around 70-80% of 1 rm (Can scale up to a full squat if choose to do so)
Power Snatch (2)
1-arm DB Alternating PS @ tough weight (Must reset every rep off the ground. No TNG reps)
Goblet DB/KB Reverse Lunge Steps @ tough weight
Finisher Work (Optional):
30 secs on @ steady effort
30 secs rest/walk x 12-15 mins