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Oct 12, 2017

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CrossFit Black Box – CrossFit

Weightlifting

Hang Snatch (2-2-2-2)

*Work to a heavy double in 4 attempts.

Metcon

Metcon (Time)

9-6-3

Snatch, 155/105

Burpee Box Jumps, 30/24″

*Snatches are full snatches

Competitor/Accessory

Pausing Split Jerk + Split Jerk (1-1-1-1-1-1-1)

1 Pausing Split Jerk + 1 Split Jerk

*First rep pause in dip, and pause in receiving position. Both pauses for 2 seconds. Second rep is a split jerk with no pauses.