HomeGrown CrossFit - CrossFit
A: Power Snatch (On the 1:30 for 5 sets)
1 x Snatch Pull
1 x Hang Snatch High Pull
1 x Power Snatches
2 x Overhead Squats.
(Technique loads. Not to exceed 50/60% of RM for Power Snatch
Note: Record Power Snatch
B: Squat Snatch (EMOM 9)
2 Reps at the following percentages
Minute 1, 2, 3 @ 60%
Minute 4, 5, 6 @ 65%
Minute 7, 8, 9 @ 70%
Record 2 Reps @ 70%
C: Metcon (Time)
Conditioning
Rep Scheme; 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (R+115/75, Rx 95/65)
30 x R+ Double Unders or 60 Rx Singles.
Note: DU/Singles performed after each rep scheme
Published by: Breanne Feudale in Uncategorized