Sunday Funday

Crossfit Mount Kisco – CrossFit

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8am : Metcon (Time)

Partner

100 Calorie Row

100 Hand Release Push Ups

100 Deadlift 185/125#

100 Wall Balls 20/14#

10x100m Run

• Alternate between partners every 10 reps

A. : 3 Position Snatch (Weight)

4 attempts

3 Position Snatch (Squat)

———

Full Snatch (From Floor)

BK Snatch

AK Snatch

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Attempts will begin at 77% and build if successful.

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Warm Up:

3 sets up to 65%

Slow Pull + Reset

Power Snatch + OHS + BK Sq + Reset

Snatch DL + 2 AK

———

2 sets to 75%

Full Snatch + BK + Reset

Pull+ BK + AK
This will be our Benchmark and retested at the end of our next 8 week Olympic Lifting Cycle.

B. : Metcon (No Measure)

Olympic Lifting

OTM x 7 @ 70-80% of (A.)

Pull + 4 BK High Pull + Reset

2 Power Snatch
Make sure to be in proper positioning for below the knee, and land above parallel for your Power Snatch

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