Thursday March 30th 2017

March 29, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    3 Position Snatch (5 x 3)

    Squat Snatch + Hang Squat Snatch (below knee) + Hang Squat Snatch (above knee)

    3 Snatches performed from 3 different starting positions consecutively. Do not drop or let the barbell touch the ground between reps.
    Work up to a heavy 3 position snatch for the day.

    http://www.catalystathletics.com/exercise/65/3-Position-Snatch/

    Metcon

    Metcon (AMRAP – Reps)

    4 MIN AMRAP:

    -12 DB power snatch (50/35#) [70/50#]
    -8 Box jumps (24/20″) [30/24″]
    REST 4 MIN

    4 MIN AMRAP:

    -8 DB power snatch

    -12 Box jumps
    [RX+]
    Score is total reps for both 4 min AMRAPs. Alternate arms for the DB Snatch.