Friday, June 8th, 2018

Friday, June 8th, 2018

XS CrossFit – General CrossFit

Weightlifting

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

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.

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