September 12, 2018 – CrossFit

A. Power Snatch 10 x 1

Every 1 minute, for 10 minutes (10 sets):
1 Power Snatch

Build to a heavy single with good movement and fast turnover under the bar.

B. For Time: Assault Bike, Power Snatches, and Double-Unders

For Time:
20 Calories of Assault Bike
20 Power Snatches @ 60/43 kg
150 Double-Unders

This should be a sprint and the weight should not be a limiting factor. Te amount of double unders you complete will depend on your proficiency at doing them.

C. Alternating Sets: Dumbbell One-Arm Bent-Over Row, Bottom Up Kettlebell Carry

3 sets, for quality, of:
C1. 8-10 Dumbbell One-Arm Bent-Over Rows (2020 tempo)C2. Bottom Up Kettlebell Carry 30 meters

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