CrossFit - Shifted Fitness & Performance

CrossFit

Shifted Fitness & Performance – CrossFit

Performance

Snatch (15-20 Minutes to Build to 1-RM Snatch )

Fitness

: Snatch Grip Deadlift (10 Reps )

Dumbbell Z-Press

Supinated Grip Hang From Bar (30 Seconds)

Performance

Metcon (Weight)

Every minute, on the minute, for 12 minutes (6 sets of each):

1) 5 Squat Snatches

2) 12 Pull-ups

Choose a weight that will be challenging for you to hit five reps each round
Add total weight for all successful snatch reps. Subtract five pounds for every missed pull-up.

Fitness

Metcon (Weight)

Every minute, on the minute, for 12 minutes (6 sets of each):

Minute 1 – 12 Strict Pull-ups

Minute 2 – Alternating Dumbbell Snatches x 20 reps
Add total weight for all successful snatch reps. Subtract five pounds for every missed pull-up

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