Monday January 20th

Jersey Devil CrossFit – CrossFit

Weightlifting

Snatch Warm Up (No Measure)

Do 3 rounds of the following complex with an empty barbell. (Rest 1 minute between rounds)

5 – Snatch Grip Deadlifts (mid shin)

5 – Snatch Grip Romanian Deadlifts (mid shin)

5 – Muscle Snatch (from the hang)

5 – Behind the neck Push Press (Snatch Grip)

5 – Overhead Squat

5 – Snatch Balance

Hang Power Snatch (2 Reps E2MOM 12 Minutes)

Sets 1-3 @ 70%

Sets 4-6 @ 75%

Metcon

Metcon (Time)

3 Rounds for tine:

30 Cal Row / 20 Cal Bike

15 Squat Snatch 95/65

9 Strict Handstand Push Ups

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