CrossFit Kernersville
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1/25/16


CrossFit Kernersville – CrossFit

3-Position Snatch (Every 2 min, for 6 min (3 sets) @ 60-70%)

High hang, Mid Thigh, Below the knee
Focus on form & technique

Snatch (Every 90 sec, for 9 minutes (8 sets) )

Set 1-3= 2 reps @ 60%

Set 4= 1 rep @ 65%

Set 5= 1 rep @ 70%

Set 6= 1 rep @ 75%

Set 7= 1 rep @ 80%

Set 8= 1 rep @ 85%

Set 9= 1 rep @ 85-90%

Metcon (3 Rounds for time)

Partner WOD

*Each set for time

1- Row 800m (400m split AFAP)

Snatch x 25 (95/65)

Rest 3 minutes (adjust weight)

2- Row 800m (400m split AFAP)

Snatch x 20 (115/75)

Rest 3 minutes (adjust weight)

3- Row 800m (400m split AFAP)

Snatch x 15 (135/95)

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Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource

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