CrossFit Coal – CrossFit
Weightlifting
Overhead Squat (1-1-1-1-1-10)
*5s to find bottom position, 2s pause in bottom
Followed by,
Overhead Squat – 10 Rep Heavy
Metcon
Metcon (Time)
“Fancy Pants”
For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
Upon completion of “Fancy Pants”, athletes rest 2:00.
Following, exactly 5:00 to build to a heavy Hang Squat Snatch.