03 Dec CrossFit

CrossFit Metric – CrossFit

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A: Metcon (No Measure)

Snatch Complex

EMOM 10

1 Top Down Low Hang Squat Snatch

1 Overhead Squat
– rest minute 7 to add load

B: Metcon (3 Rounds for reps)

AMRAP 3

2 rounds:

5 Power Snatch, 95/65

5 Hang Squat Snatch

5 OH Squats

5 Burpees Over the Bar (lateral)

Max Double Unders (in remaining time)

rest 2 minutes

AMRAP 3

2 rounds:

3 Power Snatch, 115/75

3 Hang Squat Snatch

3 OH Squats

5 Burpees Over the Bar (lateral)

Max Double Unders (in remaining time)

rest 2 minutes

AMRAP 3

2 rounds:

2 Power Snatch, 135/95

2 Hang Squat Snatch

2 OH Squats

5 Burpees Over the Bar (lateral)

Max Double Unders (in remaining time)

rest 2 minutes

Fitness: 65/45, 75/55, 95/65

Rx+ 115/75, 135/95, 155/105
– choose loads that you can TnG for unbroken sets

– score is total number of double unders