Practice Day

Sundown CrossFit – CrossFit

Warm-up

Weightlifting 1B – Snatch (No Measure)

3x

10sec Hold overhead finish position

10sec Hold overhead squat position

10sec Hold overhead parallel position

“Once through with barbell:

Squatting Quad Snatch Deadlift x 3

Squatting Quad Snatch Pull x 3

Squatting Quad Snatch High Pull x 3

With barbell + technique or light plates:

Work top down, 3 part pause, then 2 part pause, then from the floor

3-2-1 Part Pause Snatch Pull

3-2-1 Part Pause Snatch High Pull”

Weightlifting

Snatch Pull + Power Snatch + Full Snatch (6 sets of the Complex. Work up AHAP)

Metcon

Metcon (Time)

3 Rounds for time:

200m Run

15 KB Goblet Squats (53/35)

30 KB Swings

60 Double Unders

*Competitors use 70/54 KBs

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