CrossFit North Reston – CrossFit
Weightlifting
Metcon (Weight)
Snatch Practice
EMOM 5
2 Hang Power Snatch
EMOM 5
2 Hang Snatch
1:00 Rest
EMOM 5
2 Power Snatch
EMOM 5
2 Snatch
Record weight used in the final EMOM 5
Make sure to utilize “power” portions as more of a primer, I’m sure a lot of you feel more comfortable power snatching more weight, but keep it with whatever weight you will use for the the full snatch portion. You may adjust weight as needed, but again this is practice. **Also, the reps from the floor do not need to be TnG.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Row x 18/14
Alt DB Snatch x 16 (8/arm)
DB Goblet Squat x 14
Toes To Bar x 12
50/35lb DB
Post Rounds + Reps
RX+
60/40lb DB