Thursday July 29

FITLAB – CrossFit 3000 – CrossFit

Warm-up

Warm-up (No Measure)

90s PassThroughs

10x Spidey Rotations

into…

4min AMRAP:

4x High Hang Snatch High Pulls

4x Hang Muscle Snatches

4x Power Snatch Balance

4x OHS

Strength

3-Position Snatch (Every 90s x 8 @50-60%)

1 x High Hang Snatch

1 x Hang Snatch

1 x Snatch
Pause for 2s at the start of each movement to rework positional strength and skill

Conditioning

B: Metcon (3 Rounds for time)

For time:

50 Double Unders/100 Singles

15 Plank Walk Ups

10 Pullups/Ring Rows

5 Burpees 6 inch target

Rest 1 min between rounds

Accessory

C: Side Plank (EMOM 5 mins, 20s each arm )

20s left side

10s changeover

20s right side

10s changeover

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