C4 CrossFit – CrossFit

Weightlifting

Snatch

Every 2 minutes, for 10 minutes (5 sets):

Snatch Lift-Off + Snatch

(pause for 2 seconds at mid-patella, then lower the barbell to the ground, pause for 1 second, then snatch)

Sets 1-2 = 2 reps @ 75%

Sets 3-5 = 2 reps @ 80%

When the running clock reaches 10:00…

4 min EMOM

Snatch x 1 rep @ 90%

Metcon

Metcon (Time)

21 Front Squats (135/95)

9 TTB

50 DU (100 Singles)

15 Front Squats

12 TTB

50 DU (100 Singles)

9 Front Squats

15 TTB

50 DU (100 singles)