CrossFit Siloam Springs – CrossFit

Weightlifting

Metcon (Weight)

Lion Complex for snatch

7 reps for max load

1 rep is

snatch grip deadlift to power position

Hang power snatch

Overhead squat

Behind neck push jerk

Overhead squat

Metcon

Metcon (Time)

For Time

9-7-5 reps of:

Power Snatches (135/95 lb)

Bar Facing Burpees

Rest 1 minute

10-8-6 reps of:

Power Snatches (115/85 lb)

Bar Facing Burpees

Rest 1 minute

11-9-7 reps of:

Power Snatches (105/75 lb)

Bar Facing Burpees

Athlete changes their own weights.

With a running clock as fast as possible perform the prescribed work.

Score is the time on the clock when the last round of the Bar Facing Burpees is completed.