Crossfit Lillington – CrossFit
Weightlifting
3-Position Power Snatch
12 minutes to build to a heavy complex
Your “3 reps” are
-position 1
-position 2
-position 3
So 1 complete 3 position power snatch complex
General Fitness
Metcon (Time)
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
POWER SNATCHES
* Choose a weight you could do 10-15 reps unbroken when fresh
* Small sets or singles within the workout
*Workout should take no longer than 12 minutes.