CrossFit Coal – CrossFit
Weightlifting
Pause Snatch (1-1-1-1-1)
Snatch starts from floor, pause at knee for 2 secs, then complete snatch.
Maintain flat back at pause.
Perfect for people who have a heavier hang snatch than snatch from the floor.
Metcon
Metcon (Time)
42 Wallball 20/14
21 Power Snatches 95/65
30 Wallball
15 Power Snatches
18 Wallball
9 Power Snatches