CFD – CrossFit
Sot’s Press (3×5)
->Get comfortable being uncomfortable in this position
Exaggerate your lockout
Increase weight if you are comfortable
Snatch Balance (6×2)
Work on dropping fast and punching your arms. Arms have to punch hard here!
This is a snatch balance, so you are allowed to begin the lift with a push press dip
3 Position Snatch (Shin/Above Knee/ Mid Thigh (5x(1+1+1))
Every 2 min
The first position, with a 3 second pause at the shin.
The second position, holding for 3 seconds above the knee.
The third position, with a 3 second hold at the mid thigh.
50/35 Cal Bike