140812

Main – CrossFit

Weightlifting

Power Snatch (Heavy Double)

Metcon

21-15-9 Games Complex (Time)

For time:
8 deadlifts, 155/105 lb.
7 cleans, 155/105 lb.
6 snatches, 155/105 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

Scale where necessary. Your snatch will be the heaviest and most difficult lift, so base your weight off of that. Only one bar, you can’t change weights as you go.

Use the strength portion as an indicator as to what you should use for this.

Any cleans and snatches can be power or squat, your preference.

For the pull ups … if you have bar muscle ups and want to give the entire thing a try then go for it!

If you don’t have bar muscle ups and want to sub ring muscle ups that’s fine too.

Otherwise, turn the muscle ups into more pull ups, no transitions today, just more pull ups.

So either split the reps up in half for regular pull ups and chest to bar pull ups OR just to do all regular pull ups for the same reps.

15 minute time cap.

Extra

Metcon (5 Rounds for time)

5 Rounds:
Row 500M
Rest 2:00

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