150625 Thursday

CrossFit Hammermill – CrossFit

Max Effort Snatch … Be Fast

WARM-UP

15:00 … Total

06:00 … Full Junk Yard

06:00 … Mobility Work

@13:00 … Burgener Warm-up w/pvc

STRENGTH

20:00 … Total

Snatch (Power OR Squat)

05:00 … Warm-up

15:00 … Work to a new 3 rep max

Snatch (3 rep max)

WORK

18:00 … Total

06:00 … Clean Grip Power Pull

3 sets x 5 AHAP

(As Heavy As Possible)

06:00 … RDL off of a 45# plate

3 sets x 5 AHAP

06:00 … Deadlift off of a 45# plate

3 sets x 5 AHAP

SCORE:

Heaviest weight from each movement

Metcon (Weight)

Clean Grip Power Pull x 5 reps

Metcon (Weight)

RDL x 5 reps

Metcon (Weight)

Deficit DeadLift x 5 reps

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