CrossFit Merge posted on Facebook
Come to Invictus tomorrow night (Thurs. 9.17) at 8 p.m. at Merge!
A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
Complete as many rounds and reps as possible in 4 minutes of:
195/135lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep
We look forward to seeing you there!