1600 SW 17th Ave
Ocala, FL 34471

1/30/2017

January 29, 2017

CrossFit Ocala – CrossFit

Power snatch review
Pistol Progressions

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

10 pass throughs

10 push up

10 jump squat

15 sec samson stretch each side

GPP: Metcon (AMRAP – Rounds and Reps)

Three AMRAP 3 with 90 sec rest between each round.

10 Hang Power Snatches 75/55

20 Air squats

30 double unders

COMP: Metcon (AMRAP – Rounds and Reps)

Three AMRAP 3 with 90 sec rest between each round.

10 Hang Power Snatches 95/65

20 Pistolsquats (10/leg)

30 Unbroken double unders

Cool Down

200m walk or row

10 good mornings

30 sec pigeons stretch

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