Falcon CrossFit

• ‎120716
  
  Barbell Work:
  3x3 Position Snatch on Min, Every Min for 10 min
  
  ... http://www.catalystathletics.com/exercises/exercise.php?exerciseID=65
  
  Notes: There are 90 or so squat snatches in this workout, so pick a pretty light weight. Its more about getting comfortable with the snatch movement than getting stronger.
  
  Conditioning:
  -3min max double unders- every time you break a set do 10 pull ups
  Rest 2 min
  -3 min max Toes To Bar- every time you break a set, do 10 push ups
  -Rest 2 min
  -3min max double unders- every time you break a set do 10 pull ups
  -Rest 2 min
  -3 min max Toes To Bar- every time you break a set, do 10 push ups
  
  Notes: It's a short metcon, but we will have a very hard running workout tomorrow. 1 Hour+ at the track.