6
Oct
Lane
Santiam CrossFit – CrossFit
Skill Work
Metcon (Weight)
Pre-workout:
Build to a heavy set of 1 Snatch Pull + 1 Hang Power Snatch
Workout
Lane (5 Rounds for reps)
5 Rounds for Max Reps of:
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
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– INTERMEDIATE –
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (1/2 bodyweight)
1:00 Max Handstand Push-ups
– Rest as needed between sets
– BEGINNER –
5 Rounds For Reps:
Max Unbroken Hang Power Snatches (65/55#)
1:00 Max Push-ups
– Rest as needed between sets
Stretching
Metcon (No Measure)
3 Sets:
:30 Doorway Stretch / Side
1:00 Prone Snow Angel