Advanced RX Class:
Lifting: Power Snatches and Hang Squat Snatches
Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 2-2-2-2-2, using heaviest weight per set
Pt. 1: Double Unders, Power Snatches
For time:
60 Double Unders
15 Power Snatches (115#/75#)
50 Double Unders
12 Power Snatches (135#/95#)
40 Double Unders
9 Power Snatches (155#/105#)
30 Double Unders
6 Power Snatches (185#/125#)
20 Double Unders
– Rest 5 min. then complete Part 2 –
Pt. 2: Strict Pull-ups, Dumbbell Thrusters and Dumbbell Box Step-ups
5 Rounds for time:
4 Strict Pull-ups
5 Dumbbell Thrusters, pick load
6 Dumbbell Box Step-ups, pick load
Photo by @robcwilson
Good luck to Jessika who is renewing her CrossFit L1 Certificate this weekend at CF Belltown. Jessika will be leading our Pre-teen class program that will be starting in late July for 10-15 year olds only. Details coming soon!
Reminder!
Only 1 class tomorrow on 4th of July at 0930. There will be a team workout. All other classes are cancelled. Happy Independence Day!