Turn2CrossFit – Competition Training
3-Position Power Snatch
5 Sets:
Set #1 – 60% of estimated 1RM Power Snatch
Set #2 – 64%
Set #3 – 68%
Set #4 – 72%
Set #5 – 72-75%
Metcon (Calories)
On the Minute x 16 (4 Rounds)
Min 1 – 7 Box Jump Overs + 7 TTB
Min 2 – 5 Power Snatches + 5 Overhead Squats (50% of 1RM)
Min 3 – 5 Strict Pull-Ups + 5 Strict HSPU
Min 4 – Recovery Row/Bike/Ski
Metcon (Time)
Ring Muscle-Up Practice
4 Rounds:
40 Double-Unders
30-40% of Max Ring Muscle-Ups
Rest 1:00 between