Tuesday 8/20/2019

CrossFit Raw Steel – Workout Of The Day

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Weightlifting

6 sets of 2 Snatch complex (13 min. clock)

– Pausing snatch pull + full snatch

*Snatch pull with :03 pause above knee

*Reset, and full snatch–try to make the movement exactly the same.

-(KEEP KNEES BACK, and TOES ON THE GROUND–DON’T ROLL BACK on snatch pull

Snatch (2-2-2-2-2-2)

Metcon

-Scale MU with 3x false grip ring rows–false grip is a must

-Scale L-sits with Tuck holds on parellettes

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

-3 Ring Muscle-ups

-6 Power Snatch (115/85)

-20 sec. Parellette L-sit (scale with Tuck hold)


Gymanstics shapes are universal–practice them and use them!

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Phone: 417-501-9343
2335 E Chestnut Expwy | Bldg D, Suite 100
Springfield, MO 65802