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
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