01/21/2019

Underbox CF – CrossFit

Snatch Warm up (Build UP TO 65%)

Snatch High Pull+ High Hang Snatch+ Overhead Squat

Front Squat (3-1-3-1-3 (add 5# to last weeks weight!))

Snatch Complex

1 Hang (at the knee) + 1 From the floor

5 sets (70%,75%,80%,85%,90%)

Metcon (Time)

10-8-6-4-2

Handstand Push ups

Chest to bar pull ups

Shoulder to Overhead 155/105

Metcon (Time)

21-15-9

Squat Cleans 95/65

Toes to bar

**75 Double Unders after each rd

Extra

:45 second wall sit

15 goblet squats 53/35

2:00 min wall sit

15 goblet squats

rest 90 seconds- do 4 sets