Monday, December 22, 2014


9x3 banded bench press @ 50% of floor press 1RM + 30% (red/orange) bands

1) 5 RM weighted pull up
then 2 rounds:
2a) 15 push ups against max band tension
2b) 10 strict toes to bar

7:00 Amrap
15 Power snatches (95/65)
30 lateral jumps over barbell
9 toes to bar

*Courtesy of CrossFit Conjugate

Tip of the Day
The snatch is not only the fastest lift on the planet, it's also the most technical.  Focus on reaching full extension and pulling yourself under the bar.