MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
SNATCH COMPLEX FIRST
WOD
2 RDS
12 SQUAT SNATCHES 65/95
12 TOES TO BAR
400 MT RUN
2 RDS
12 POWER SNATCHES 85/115
12 TOES TO BAR
400 MT RUN
SNATCH COMPLEX (1)
5 RDS
EVERY 2 MIN (EMOM) TOTAL OF 10 MIN
GO UP THE WEIGHT EVERY TIME
SCORE IS TOTAL WEIGHT OF LAST RD
EVERY 2 MIN (EMOM) TOTAL OF 10 MIN
GO UP THE WEIGHT EVERY TIME
SCORE IS TOTAL WEIGHT OF LAST RD
MUST COMPLETE WITHOUT DROPPING THE BAR
1 HANG POWER SNATCH
1 HANG SQUAT SNATCH
2 OHS