Kanehsatake CrossFit – CrossFit

Warm-up (No Measure)

EMOM 12

0-1 3 Hang Muscle Snatches + 5 Hang Power Snatches

**Work on catching the bar closer to parallel. too many of us have gotten used to barely dropping under the bar for the power clean/snatches. Focus on a low catch, and then HOLD the position for 1s**

1-2 12-20 Butterfly situps

2-3 4 Alt. Reverse Stepdowns per leg TEMPO=3111

Metcon (Weight)

EMOM 4

0-1 10 Sots press with PVC Pipe for most/barbell for some…**until you can sit in a proper bottom position and perform this exercise with a pvc pipe…please do not attempt with a bar**

1-2: 6-8 Tall Box jumps

EMOM 6

1 Snatch Deadlift

1 Power Snatch *Catch and Hold the bar for 1s, at a position slightly above parallel

1 Squat Snatch

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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