6/20/2018

19
Jun

6/20/2018

Santiam CrossFit – CrossFit

Warm-up

Empty Bar Thirty Second Squat

Add Weight – Thirty Second Squat

Add Weight – Thirty Second Squat

Tempo Front Squats (6-6-6-6-6)

The Rule’s are simple. Control on the way down, pause and control on the way up. No set tempo.

Post Strength

30 Perfect Position empty bar front squats

3 rounds:

10 Bottom Position Bounces – Increase weight each round

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

8 Deadlifts 135/95

8 Power Snatch 135/95

8 Hang Power Snatch 135/95