Oct, 20

CrossFit LandRush Workout 10/21/2016

By Coach Dan

All the Rope Climbs!

All the Rope Climbs!


High Hang Snatch + Hang Snatch + Snatch 
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)