Monday, November 6

CrossFit M3 – CrossFit

Snatch (1XME)

Work your way up to a max snatch:

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100%

1 @ 100+

Have fun and take your time here. Focus on what you’ve worked on technically and when it comes to heavier weights, keep it simple: pull bar inward jump high and hard Coach: Do simple drills in the warm up, don’t complicate too much, we want our athletes moving with purpose so if there’s too much to think about today it could get them hesitating.

Metcon (AMRAP – Rounds and Reps)

2 x 7 Minutes:

14 Wall Balls

4 Muscle Ups

12 Burpees

*rest 3 minute between rounds

*sub MU for C2B or Ring Dips
Move with urgency but don’t rush the movements. Meaning, do quality movement but don’t waste time in transition.