CFD – CrossFit

Weightlifting

Snatch (3 Waves @ 3-2-1)

New set every 1:45

Waves:

1st Set:

3@82.5%

2@85%

1@87.5%

2nd Set:

3@85%

2@87.5%

1@90%

3rd Set:

3@87.5%

2@90%

1@92.5%

Metcon

Metcon (AMRAP – Reps)

3x AMRAP in 5 minutes

(1) 20 Lateral Burpees; 20 Points*; Max Power Snatch 95#/65#

(2) 20 Points*; 20 Power Snatch; Max Lateral Burpees

(3) 20 Power Snatch; 20 Lateral Burpees; Max Points*
Score: Total reps completed

Goal: 15-20 reps of the “Max” piece of each AMRAP

Points*

Pull-ups = 1 Point

Chest-to-Bar = 2 Point

Muscle-ups (ring or bar) = 3 Points

Modifications:

Pull-ups – banded pull-ups; jumping pull-ups; ring rows