The CrossFit Combine – CrossFit
“Be open and honest that you need help or need a guide. Don’t be shy about asking for help. People are actually really kind and they actually do care. If given the chance, people are awesome!” – Kym Dekeyrel
Weightlifting
Metcon (No Measure)
Snatch Focus WOD
7 Min For Quality ( With no more then the Bar)
5 Muscle Snatches
5 Snatch Balance
5 OHS
Then
Metcon (No Measure)
7 Min
1 Power Snatch + 5 OHS
* With a little weight working on control
Metcon
Metcon (Time)
3 Rounds
30 DB Snatches 50/35
20 HR Pushups ( Holding for a 1 count at the top of each rep )
10 Min Cap. If you do not hold for 1 sec at the top of each pushup you did not do this workout RX.
Bulletproof Body
Metcon (No Measure)
14 Min With PVC
5 Muscle Snatches
5 Snatch Balance
5 OHS
*Rest 1 Min Between Sets and don’t push squat depth unless everything is connected.
Then
15 Min
20 One Leg Deadlift w/ KB ( 10 Each leg )
10 Tempo Pushups ( 5 Count Down 5 Count Up )
Home WOD
10 Rounds
10 Reverse Lunges
5 Push-ups