Announcements

CrossFit Open Workout Dates

Saturday 9:30am workouts on March 1st, 8th, and 15th

• 7:30am, 8:30am will be normal CF classes
• 9:30am will be the Open workouts 25.1, 25.2, and 25.3

CrossFit9 – CrossFit WOD

Metcon (Time)

Buy-In: 15-12-9

Muscle snatch

rest 1 min after each set

Then,

5 rounds for time

200m run

20 kb swings

Cash Out: 15-12-9

Muscle snatch

rest 1 min between sets

Muscle Snatch (log weight here)

rest 1 minute between sets

The muscle snatch is a snatch without the dive under the bar.

The idea is to deadlift and as you pass the knees, rapidly explode

the hip and follow through with an explosive pull straight through

to locked out overhead. This snatch is a regular support exercise

from the Olympic lifting repertoire. It places a heavy emphasis on

the upper body compared to the Snatch.

Pistol Squat Accessory

Pistol Accessory (Checkmark)

3 rounds:

5 Deficit Jefferson curl with pause

6 + 6 sec hold Single leg compression pulses (per leg)

hold on last rep