WOD

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 3 mins (light)

B. Hang Muscle Snatch 3 reps on the min for 3 mins (slightly heavier than the Part A)

C. Hang PS up to tough single in 10 mins (Solid technique)

Hang Muscle Snatch (3)

Hang Power Snatch (1)

Metcon (3 Rounds for reps)

4 min amrap x 3 sets

20/16 Cals on AB

Followed amrap the remaining time:

8 1-arm DB Alternating PS @ tough weight (must reset every rep. No Tng)

50 ft Bear Crawl (25 ft forward + 25 ft Backwards)

4/3 Strict Pullups (can scale up to 1 RC *15ft)

rest/walk 2 mins

+

Notes:

25 ft is 1 rep.

+

Finisher Work:

Seated Banded Hamstring Curls x 50-60 total reps (elevate bench)

Partner Glute Ham Raises 2-3 sets x 6-8 reps

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