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5.19.17

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Dynamis CrossFit – CrossFit

Warm-up

3 sets

1min AB

10 Alt. RDL (5/ea.)

15 Band Pull Apart

20 Banded Single Arm Press (10/ea.)

Gym Length Duck Walk

BB Smash Pec – 30 reps / side

With empty BB or PVC…

3 Snatch Grip RDL

3 Snatch Extension

3 Muscle Snatch

3 OHS

3 Snatch Grip BTN Push Press

3 Drop Snatch

3 Hang Power Snatch

3 Hang Squat Snatch

A: Metcon (Weight)

Every minute on the minute until failure:

Starting with an empty bar…

Snatch 1 rep and add 10/5# for next rep. When you fail take that weight and perform…

Clean 1 rep and add 10/5# for next rep. When you fail take that weight and perform…

Deadlift 1 rep and add 20/10# for next rep.

Score is total weight lifted for all 3 lifts. Note wt. for each lift in comments
Rx = 45/35# Bar

AD = 15# Bar

squat or power acceptable