CrossFit Lockhart – CrossFit

Warm-up

Warm-up (No Measure)

200m run

Then:

pick a set of light dumbbells:

X2:

10 dumbbell deadlifts

15 dumbbell upright row

10 dumbbell strict press

10 dumbbell hang muscle snatch

W/ a barbell

5 snatch grip deadlift

5 high pulls from Pwr Position

3 muscle snatches from P.P.

3 Power snatches from P.P.

2 Power snatches from low hang

2 Power snatches from the floors

Weightlifting

Power Snatch ([email protected]% E30sec x 4min, [email protected]% E30sec x 3min)

Metcon

Metcon (Time)

3 rounds:

12 Snatch grip deadlifts

9 Hang muscle snatches

6 back rack lunges (R+L =1)

Rest 2 minutes

3 rounds:

9 Snatch grip deadlifts

6 Hang muscle snatches

3 back rack lunges (R+L=1)
suggested weight:

75/55

65/45

55/35