061217 – CrossFit

Warm-up
General Warm-up
Snatch Mobility
Snatch Prep

Strength
Snatch
2×2 @50%
2×2 @60%
2×2 @70%
1×2 @80%

Conditioning
Lurong 2017 Summer Baseline – Retest
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps (24/20)
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at (24/20)

Level 3: 95/65 (Masters + is 85/55, 20/16″)
Level 2: 65/45, 20/16″, 20/16″, 16/12″
Level 1: 45/35, 16/12″ for all