8am and 10:30am Crossfit
Strength / Skill
DB/KB snatch practice
10 minutes to work up to a heavy DB or KB snatch. For athletes new to this movement, this is your opportunity to practice.
Metcon
AMRAP 18:
2 rounds of
14 alt arm DB snatch (50/35)
12 push-ups
10 box step-ups* (24/20)
200m run after completing the 2 rounds of work shown above.
*Rx+ = box step-up w/ DB
You will be required to alternate arms for the DB snatch in the metcon. The DB will have to touch the ground between reps (although you do not need to set it down if you want to change hands in the air). For those of you going Rx+, you can hold the DB however you like for the step-ups.
9am Barbell
Cleans!