CrossFit Chesapeake – CrossFit

Metcon (Weight)

Complete 6 rounds starting every 3rd minute (18min E3MOM)

•1 Power Snatch From the Ground + Overhead Squat

•1 Hang Squat Snatch – Position 1 (Hip)

•2 Hang Squat Snatch – Position 2 (Off the front of the knees)

•2 Touch and Go Squat Snatches

Complete 6 rounds of the Snatch Complex starting every round on the 3rd minute. Begin the first working set at 30-45% 1RM Snatch. (Empty barbell is great too, just stop the bar at mid-shin for the touch and go reps)

*Increase the weight on the bar with little jumps so you do not go to failure with the goal of completing the whole complex unbroken*

Metcon (Time)

For time

•50 Wall Ball #14/9’/20-10′

•30 Medball Sit-ups

•400m Medball Run