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CrossFit — September 7, 2021

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2021.09.07

Warm-up
:30 jump rope practice
10 air squats
10 scap pulls
8 kip swings
6 hanging knee raises
:30 jump rope practice

coach-led snatch warm up

Metcon (Weight)
15:00 E:90MOM
A) hang squat snatch + 2 snatch balance + 3 OHS
B) 6 knees to elbows

increase weight across the 5 sets if able – but make everything beautiful over heavy! click "rx" if 6 K2E were accomplished each round.
Metcon (Time)
3 RFT:
75 single unders
10 power snatch (75/55)
21 / 15 / 9
ring rows / hanging knee raises / pull ups

A+ hanging knee raises / pull ups / C2B
Masters 60+ power cleans (65/45)
Metcon (Time)
3 RFT:
50 dubz
10 power snatch (95/65)
21 / 15 / 9
T2B / C2B / BMU

12:00 cap

CORE ACCESSORY
5 RFQ:
10 v-ups
:30 reverse plank
10 side v-ups (right)
:30 plank
10 side v-ups (left)
:30 superman