Wednesday 9/13/23

CrossFit 7x7
September 12, 2023
Wednesday 9/13/23

A) Every 2 minutes for 6 sets:

3 position snatch (one from hips, one from knees, one from ground)

*Reset before rep from ground. Build to a moderate weight and stay there.

B) Then every 2 minutes for 3 rounds:

5 snatch deadlifts

*Reset each rep, no touch and go

*Can increase weight from the final weight you lifted in the complex. These should be on the heavier side.

C) Every 4 minutes for 12 minutes (3 rounds) complete:

Run 400m + max burpee box jump overs (24/20”)  in remaining time

*No rest in this piece. Move at a steady, consistent pace. When 4 minutes hits, start on the run again.

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