CrossFit Lockhart – CrossFit

Weightlifting

Snatch (5×2 @ 70-75%)

Halting snatch With pause above the knee, followed by a snatch from above the knee (mid hang)

Rest 60 seconds in between sets

Weightlifting

Metcon (3 Rounds for time)

With a running clock:

30 Toes to bar/ Knees to chest

40 Front rack lunges

50 sit-ups

600m run

70 walking lunges

REST 2 minutes

then:

80/70 cal for time (Option A)

60/50 cal for time (Option B)
3 scores:

1 – The entire workout before the 2 min rest

2 – The total time for the complition of calories

3 – The total time, from the first set of workout until the time you finished the calories

Lunge weight option:

115/75

95/65

75/55

65/45