12.27.18 CrossFit

26
Dec

12.27.18 CrossFit

CrossFit Rigor – CrossFit

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Weightlifting

Power snatch + Hang Squat Snatch + Overhead Squat (8 min E2MOM 1 rep)

Power Snatch +

Hang Squat Snatch +

Overhead Squat

Metcon

Metcon (Time)

RX

B.) For time:

4 rounds

4 snatch (115/85)

8 burpee box jumps (20″)

3 rounds

4 snatch (135/95)

8 burpee box jumps (24″)

2 rounds

4 snatch (155/105)

8 burpee box jumps (30″)

*RX must sprawl burpees

*22 min cap

RX+

B.) For time:

4 rounds

4 snatch (185/125)

8 burpee box jump overs (24″)

3 rounds

4 snatch (205/135)

8 burpee box jump overs (30″)

2 rounds

4 snatch (225/145)

8 burpee box jump overs (36″)

*22 min cap

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