09252019

24
Sep

09252019

Cycle 3, Retest Week, Day 3
Compare to https://www.furorcrossfit.com/08142019-2/

Warm-up
3 Steady Rounds
5 Power Position Power Snatch + OH Squat 
10 Box Jumps, Step Down 
12 Deadbugs

Strength
Misfit Snatch Complex 2.0 
Find 1RM
Snatch Complex:
Squat Snatch
Hang Squat Snatch 
Overhead Squat
Overhead Squat

Met-Con
For Time (8′ Time Cap)
9-7-5-3 Power Snatch* 
15 Box Jumps (24/20”) after each set of snatches
*Power Snatch increases each set:
Rx: 95/65, 115/75, 135/95, 155/105
Scaled: Reduced weight as needed

Extra Work
15 HSPU 
8 Sandbag Cleans 
Rest 1:00
12 HSPU 
6 SB Cleans 
Rest 1:00
9 HSPU  
4 SB Cleans 
Rest 1:00 
6 HSPU
2 SB Cleans