150324


Main – CrossFit

Weightlifting

Power Snatch (10 Minute EMOM – 3 Power Snatches)



You pick the weight. Stay the same or increase, it’s up to you. If you’re uncomfortable with the lift, you can do a single for 10 minutes.

Metcon

Metcon (AMRAP – Reps)

12 Minutes of:

3 Toes to Bar

1 Clean and Jerk

6 Toes to Bar

2 Clean and Jerks

9 Toes to Bar

3 Clean and Jerks

12 Toes to Bar

4 Clean and Jerks

15..

5..

Etc.

Rx’d: 185/135lbs

L4: 155/105lbs

L3: 135/95lbs

L2: 115/75lbs

L1: 95/65lbs

Extra

Metcon (No Measure)

Do this as a warm up:

5:00 EMOM

10 Burpee Box Jumps (24/20″)

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