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9/19/2016

18
Sep

9/19/2016

Midcoast CrossFit – CrossFit

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Snatch Triplet (3-3-3-3)

-power snatch (from floor)

-hang snatch

-hang squat snatch

(1 set is one rep of each movement)
1 rep per movement to equal 3 reps in each set.

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

6 HANG SNATCH (65/45)(95/65)(115/85)

3 OHS

1 ROPE CLIMB (9 ring rows/2 rope pulls)

100 M SPRINT

Metcon (AMRAP – Rounds and Reps)

RECOVERY OPTION

13 Min. AMRAP

12 Wall Balls

6 Lunges (Plate optional)

9 Ring Pulls

100 Meter Sprint

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