CROSSFIT

CrossFit
Weightlifting
Snatch Pull
From Blocks @ knee height

3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%

Snatch High Pull (3 x 3 on blocks @ 65%)
Power Snatch
2 Reps On the Minute x 8 Minutes
On blocks at knee height

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

CROSSFIT

CrossFit  September 6, 2019

CrossFit
Weightlifting
Snatch Pull
From Blocks @ knee height

3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%

Snatch High Pull (3 x 3 on blocks @ 65%)
Power Snatch
2 Reps On the Minute x 8 Minutes
On blocks at knee height

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups