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Sep 30, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Strength

1 Hang Power Snatch + 2 Power snatch + 3 OHS (Work to a heavy complex)

Stay on the bar for the whole complex. Focus is on form and positioning rather than weight.
https://www.youtube.com/watch?v=-mLzQdVAwlw&t=4s <<https://www.youtube.com/watch?v=TL8SMp7RdXQ&t=6s <<https://www.youtube.com/watch?v=pn8mqlG0nkE&t=14s <<

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

Core

3 rounds

Banded leg lowers x 10 total

Candle sticks x 10

Plate Hollow rocks x 10