P6 CrossFit – CrossFit
Metcon (No Measure)
Snatch Technique A (0:00 – 5:00)
Close Grip Overhead Squat:
3 Sets of 3
Snatch Technique B (5:00 – 10:00)
3 Sets:
1 Snatch Pull
1 Low Hang Squat Snatch
1 Snatch Balance
Snatch Waves (11:00 – 22:00)
On the Minute x 11:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: Rest
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: Rest
Minute 9: 1 Squat Snatch
Minute 10: 1 Squat Snatch
Minute 11: 1 Squat Snatch
Base Camp (AMRAP – Rounds and Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round
Dumbbells: 50’s/35’s
Each round of Cindy and Power Clean and Jerk is one round.
Metcon (No Measure)
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
