snatch to deads

CrossFit Carolina Beach – Varsity

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Warm-up

Barbell Work

A: Hang Snatch (10 minutes practice)

Main Lift

B: Deadlift (5 x 3-5)

Accessory Work

C1: Kettlebell Swing (Russian) (5 x 10-15)

C2: Hanging Knee Raises (5 x 5-10)

Hang from a bar anyway that is comfortable. Pull knees to above parallel.

Conditioning

D: Metcon (Distance)

AMRAP 10

50M Dash

in teams of 3