CrossFit Coal – CrossFit
Weightlifting
Power Snatch (10 min EMOM)
Snatch Primer
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch
(60-65-70-70-70%)
Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
New Section
Midline
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold / Superman Hold
Rest 2 Minutes Between