01/14/2019

Underbox CF – CrossFit

Snatch Complex

Snatch High Pull+ High Hang Snatch+ Overhead Squat

4 sets building up to 60%

2 Position Snatch Work-

High Hang+Low Hang

5 Sets 65%-80%

Metcon (Time)

One time through(this is a sprint)

500 M ROW

50 Thrusters 95/65

400 M RUN

20 Bar Muscle ups ( OR 20 Pull ups and 20 Dips)

EXTRA (Accessory work)

3 Sets: ( Yes I will demo these for you)

Single leg sorenson hold :20/:20

Reverse Hyperextension x :30

10 Glute Hamstring Raise

Rest 2 minutes