Turn2CrossFit – Competition Training
Tempo Snatch Complex (9X1+1)
9 Sets of 1 Tempo Snatch Pull + 1 Power Snatch
Sets 1-3 @ 60%
Sets 4-6 @ 65%
Sets 7-9 @ 70%
Power Snatch (5×1)
5 sets of 1 Power Snatch
Set 1 @ 74%
Set 2 @ 77%
Set 3-5 @ 80%
Metcon (Time)
Gut Check (Team Version)
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Power Snatches*
Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95
Metcon (Time)
Gut Check (Solo)
with a 25:00 Time Cap:
75/50 Calorie Assault Bike
… Directly into:
21-18-15:
Toes to Bar
Box Jump Overs (24″/20″)
Power Snatches*
Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95