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crossfit 5000 

FRIDAY, May 11, 2018

FRIDAY
May 11, 2018

CrossFit 5000 – CrossFit

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Snatch Grip Deadlift

Every 5 minutes for 20 minutes:

5 Snatch Grip Deadlifts (use plates as risers if need be)

12 Supinated Bent Over Row (3 second negative)

15 Dumbbell Bent over lateral Raises (3 sec negative)

* Focus on time under tension, activation and posture. Neutral spine!! If your back and shoulders round…your weight goes back down!!!

Metcon (AMRAP – Reps)

In teams of 2:

30 sec Ski Sprint (Min of 15/8 cals)

Max Kettlebell Snatches in time remaining in the min 32/24kg

Rest while your partner goes

3 Rounds Each

*Score your lowest rounds

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4/12 McGowan St
Pooraka 5095
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