3/14 WOD

CrossFit Coal – CrossFit

Snatch Complex

On the 3:00 x 5 Sets:

2 High Hang Snatches (Pockets)

2 Hang Snatches (Knee-Level)

2 Snatches (Floor)

Set #1 – 45% of 1RM Snatch

Set #2 – 50-55%

Set #3 – 55-65%

Sets #4+5 – Build to a Heavy Complex

Weightlifting

Metcon

Metcon (Time)

For Time:

21/15 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (115/80)

21/15 Calorie Assault Bike, 12 Power Snatches, 12 Thrusters (135/95)

21/15 Calorie Assault Bike, 9 Power Snatches, 9 Thrusters (155/105)

21/15 Calorie Assault Bike, 6 Power Snatches, 6 Thrusters (185/135)

21/15 Calorie Assault Bike, 3 Power Snatches, 3 Thrusters (205/145)