XS CrossFit – General CrossFit
3 Position Snatch (1 Complex (3 reps) every 90 seconds for 8 rounds.)
High Hang Squat Snatch + Hang Squat Snatch (at knee) + Snatch (from floor)
3 Snatches performed from 3 different starting positions. It’s okay to drop the bar after each position.
Warm up appropriately, then perform all rounds at approximately 60% of 1-rep-max snatch.
Metcon (AMRAP – Reps)
13 MINUTE AMRAP:
BUY IN: 80/55 Calories AAB
THEN 2, 4, 6, 8, etc…
-Fat bar front rack lunge in place (70/50#)
-Ski jumps over the bar
Do NOT include AAB calories in score.
Fat bar weighs 20#.
Continue adding 2 reps every rounds for both movements. 1 lunge = 1 rep.