CrossFit Coal – CrossFit

Weightlifting

Power Snatch (1x1x1x1x1)

3-Position Power Snatch

High Hang – Hang- From the ground

5 Sets:

Set #1 – 60% of estimated 1RM Power Snatch

Set #2 – 64%

Set #3 – 68%

Set #4 – 72%

Set #5 – 72-75%

Metcon

Metcon (No Measure)

On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs + 7 TTB

Min 2 – 5 Power Snatches + 5 Overhead Squats

Min 3 – 5 Strict Pull-Ups + 5-10 Kipping HSPU

Min 4 – Recovery Row/Bike/Ski

Box – 24″/20″

Barbell – 50-55% of your estimated 1RM Snatch.
On Wednesday’s, we’ll lead into the Open with an “On the Minute” primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. It’s aim is to refine our engine and movements we may see ahead, while minimizing impact. Aim is to finish this eager for Friday.

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