WEDNESDAY APRIL 13, 2016
CrossFit M3 – CrossFit
Warm-up
Coach’s choice.
Coach-led stretch.
Weightlifting
Sots press (3-3-3)
Increasing weight.
See demo here:
http://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
Hang Power Snatch (3-3-3-3)
increasing weight.
Metcon
Metcon (Time)
Every 3 mins complete:
250m row max effort
5 attempts
First row starts at 0:00
Last row starts at 12:00
Score is the time of your slowest row.
Cash-out
Metcon (AMRAP – Reps)
Barbell rollouts
Max reps in 2 mins