Mountaineer CrossFit – Competition
3 Position Snatch (5×3)
Go thru each position put the bar back down and complete 2 more times per set.
Rest 3 minutes between sets
3 Position Clean (5×3)
Go thru each position put the bar back down and complete 2 more per set.
Rest 3 minutes between sets
Back Squat (5×3@80%)
Pull-ups (4 x ME with 40lbs/20lbs)
Rest 1 minute
Push-ups (4 x 30 w/ 40lbs/20lbs)
Rest 1 minute
Metcon (5 Rounds for reps)
18-16-14-12-10 of:
Unbroken Snatch 135lbs/95lbs
Rest 3:1 between sets
Then
Rest 8 minutes
Metcon (AMRAP – Reps)
Complete as many reps as possible in 12 minutes of:
10 Snatch 135lbs/95lbs
20 Pistols
30 Double Unders