20
Aug

CrossFit TBR – CrossFit

POWER SNATCH: https://www.youtube.com/watch?v=rhF0cbRjxRo

HANG SNATCH:
https://www.youtube.com/watch?v=zxdfWgksUZY

SNATCH:
https://www.youtube.com/watch?v=Tq1GusOPdKE

Warm-up

2000 m team tabata row w/ optional plank (No Measure)

(under Favorites: 2000 m row)

Divide athletes into two teams, 20 seconds on, trade out athletes in 10 second “rest time”, continue rotation until the meters reach “0”.

***athletes not rowing can also choose to hold plank while waiting

Movement Review

Metcon

Metcon (Time)

RUN 800 Meters

20 POWER snatches

Track Lap :SPRINT Track Lap Straight aways

20 HANG POWER Snatches

RUN 400 Meters

10 FULL SQUAT Snatches

Track Lap :SPRINT Track Lap Straight aways

RX- 95lbs / 65lbs

RX+ 105lbs / 75lbs

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