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
