CrossFit Lockhart – CrossFit

Weightlifting

Power Clean (5, 5, 5, 5, 5)

15 min to work up to a heavy 5 Hang power clean (any hang beetwen above the knee cap and power position)

Metcon

Metcon (Time)

20 Power Snatches 135/95

50 DUBZ/ 100 singles

20 Deadlifts 135/95

50 Tuck ups

15 Squat Snatch 135/95

50 air squats
16min Cap

Weight suggestions:

115/75

95/65

75/55

65/45

* Squat snatch can be modified by:

– power snatch + overhead squat

or

– Power snatch + back squat