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OHS, Snatches, and Situps for 3/19/2019

Industrial Athletics – CrossFit

The Metcon for today has a lot of overhead movements. Be ready for your shoulders to burn. We will start with overhead squats. Then, we will add that to that overhead squat with a squat snatch. Then, we will get rid of the squat for some power snatches.

Unbroken DU Practice

Single Under Practice

50 Right Leg Jumps

50 Left Leg Jumps

100 Single Unders

5 Min to work on DUs

or

10, 20, 30, 40, 50, 40, 30, 20, 10 unbroken DUs

Metcon (Time)

For Time:

20 OHS (135/95)

40 Situps

20 Sq Snatches (115/75)

40 Situps

20 Power Snatches (95/65)

Join the discussion One Comment

  • Industrial Athletics says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    20 OHS (115/75)
    40 Situps
    20 Sq Snatches (95/65)
    40 Situps
    20 Power Snatches (75/55)

    Brass:
    For Time:
    20 OHS (95/65)
    40 Situps
    20 Hang Sq Snatches (75/55)
    40 Situps
    20 HP Snatches (75/55)

    Bronze:
    For Time:
    20 OHS (75/55)
    40 Situps
    20 Hang Sq Snatches (55/35)
    40 Situps
    20 HP Snatches (55/35)