11/16/2016

Midcoast CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP:

6 HANG POWER SNATCH

(45/33)(75/55)(95/75)

3 HSPU (ASSISTED)

**1 MIN REST**

5 MIN AMRAP:

6 ALT. DB SNATCH

(35/25)(45/35)(60/55)

6 OVERHEAD PLATED LUNGE

(25/15)(35/25)(45/35)

**1 MIN REST**

4 MIN AMRAP:

ALT. TURKISH GET-UPS

(KB)(26/18)(35/26)(44/35)

Hang snatch/Full snatch complex (4-4-4-4)

Perform 3 hang snatches at the knee level, drop the bar and reset, then perform 1 full snatch from the floor.
BUILD IF POSSIBLE/BUILD TO A CERTAIN WEIGHT AND MAINTAIN