Umbitch

18
Aug

Umbitch

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Snatch Grip Deadlift (5 x 1 @ 4141 + 1 + 1 snatch pull)

loads should start around 70% sntach 1RM & ascend by feel each set

Athletes unfamiliar with the snatch should keep loading extremely light & focus on technique

https://youtu.be/NMDPXmGJI88

https://youtu.be/gRdvSmVHGWU

Umbitch – Our Fav Corrections Officer (4 Rounds for time)

Every 5:00 x 4:

20 Alt. DB Hang Power Snatch

10 DB Deadlifts

10 DB Burpees

15/12 Calorie Machine

*roll around on floor in search of banana with remaining time*
select a load you can perform snatches with unbroken each RD

If you are unable to complete the work sub 5:00, cut the reps to 12/6/6 moving forward