111918

18
Nov

111918

Carson City CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes
Double unders should take no longer than 2 minutes.

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)

Extra Credit

Snatch Complex

5 Sets:

1 Hang Power Snatch + 3 Hang Squat Snatch

Build to a Moderate Set

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

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