190417

CrossFit Pally – CrossFit

Weightlifting

Snatch Complex (4×3, increase weight)

Snatch Push Press + OHS
First, warm up with 3×3 sotts press

Snatch Complex 2 (2 reps)

Every 90 seconds for 6 rounds:

Snatch Lift-off + Snatch (squat)
https://catalystathletics.com/exercise/389/Snatch-Lift-off/

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

6″ AMRAP

5 DB Hang Squat Cleans 50/35

8 Lateral Burpee hands on box jump overs