Coach Andrew is looking to see if anyone is interested in improving their running ability and overall endurance. If you are interested, you can shoot him an email at firstname.lastname@example.org or chat with him when you see him in the gym about it.
**Typo in original announcement email. Please resend your email to correct address above**
CrossFit 1Force – Crossfit
Power Snatch (2)
A. Hang Muscle Snatch (above knee/below knee) 1 + 1 reps on the min for 4 mins (light)
B. Snatch Lift off to knee (pause for 3 secs) + PS 1 + 1 reps on the min for 4 mins (moderate)
C. Snatch w/pause @ knee (3 secs) + PS 1 + 1 reps on the min for 4 mins (slightly heavier here)
*Build by feel as long as technique is solid. Can scale up to a full squat snatch.
Metcon (No Measure)
16 mins of the following:
3 PS @ tough weight
10 Lateral Jumps over PVC (20/15) *can scale up to (24/20)
8/6 Cals on AB
*Alternating full rds