15
Nov
11/16/2016
Midcoast CrossFit – CrossFit
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