7/10/19

CrossFit Loyalty – CrossFit

Metcon (Weight)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds:

9 Box Jump Overs (24″/20″)

15 Front Squats (115/85)

15/12 Calorie Assault Bike

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