Sprint BLT – CFS

Sep 7th, 2017

Category: CrossFit

Sprint BLT – CFS

Alice

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Warm-up
400m Run
Then:
3 Rounds
5 Hang Muscle Snatch
5 Overhead Squats
5 Tall Snatch
25 Double Unders

Level 1- Use a PVC pipe, 25 Single Unders
ADV – 15 reps on the Heavy Rope

Strength
Hang Squat Snatch
3-3-3-3-3
– Hands Stay on the Bar

Level 1- Hang Power Snatch

WOD
400m sprint

3 Rounds
5 Power Snatches (115,75)
5 Overhead Squats
25 Double unders

400m sprint

3 rounds
5 Power Snatches
5 Overhead Squats
25 Double Unders

400m sprint

Level 2 (95, 65), 15 Double Unders
Level 1 (65,35), 50 Singles
ADV – Heavy Rope

DISCUSSION 10 Comments

  1. Joel Carpenter 09/08/2017 at 3:40 pm

    75*3 twice, 85*2
    15:42 75#

  2. Jason Barrow 09/08/2017 at 11:04 am

    Snatch: 155×3
    WOD: 13:24 Rx

    Wanted to make up for last night’s shame, think I did. Lower traps in pain from those holds.

  3. Dan Palermo 09/08/2017 at 10:15 am

    Snatch: 135×3,155×2
    Wod: 13:08 RX

  4. Trevor 09/08/2017 at 2:13 am

    125
    12:20 @ 95

    Was really feeling yesterday…

  5. Andrea Cooke 09/07/2017 at 11:32 pm

    10:46rx

  6. JT 09/07/2017 at 2:16 pm

    Snatches: 135#
    WOD: 16:12 Rx

  7. SEAN FLANNERY 09/07/2017 at 1:45 pm

    165
    13:18 Adv

  8. Brian Campbell 09/07/2017 at 12:34 pm

    Snatches: 175
    Wod: 12:47 Adv