Crossfit
A) Accumulate 6-8 working sets of Snatch + Overhead squat+ Snatch pull+ 6 second lower @70-90%.
During rest accumulate a total of 4-5 sets of knee to feet jump + 3 broad jumps
*20-25 minute cap
B) For time:
21-15-9 power snatch (95/65lb)-pullup . *10 minute cap.
Rx-Plus
B) After completion rest exactly 2 minutes than do max rep bar facing burpees in remaining time.
Metcon Class
42 minute EMOM:
1) 12/10 cal bike erg/row or 10/8 cal assault/echo bike
2) 15 american kb swings (53/35lb)
3) bike/row cals
4) 15 wallballs
5) bike/row cals
6) 10-15 V-ups
*So you will complete 7 full rounds, with 3 minutes of each round performing the same number of cals on bike/row. Cals should take no longer than 50 secs of the minute. Other minutes should take 30 seconds or less.
