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060321

CrossFit Raw Appeal – CrossFit

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Weightlifting

A: Squat Snatch

Snatch Technique

Every 2min for 5 rounds

3-position Squat Snatch (unbroken, 30-40% 1rm)

Metcon

B: Metcon (Time)

21-15-9

Power Snatch

Chest to Bar

-then-

21-15-9

Overhead Squat

Bar Facing Burpee

Movement Standards and Modifications:

Performance: 75/55, chin over bar pull ups

Competitor: 95/65, chest to bar

Fitness: Less, assisted pull up


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