A. Power Snatch + Squat Snatch + Overhead Squat
E:2:00 x 6 sets
M:
4 Sets:
With a 3 minute Clock
15/12 Cal Row
12 Thrusters 95/65
AMRAP Double Unders
rest 1 Minute
Program Notes:
Today we start off with and Oly complex. Feel free to scale to a clean complex if you’re mobility does not allow from strong execution with the snatch. Likewise if you are brand new to CrossFit you could scale
to 3 Front Squats or Back squats.
Our conditioiniong piece today is continuing with our 3 min on 1 min off format. We’ve got Rowing, Thrusters and dubs and double unders. Your aim is speed and unbroken thrusters. These should be intense intervals.
Scale accordingly to get the most intense dose for you.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 105/70
Intermediate: same as rx or 75/55
Scaled: 65/45, reduce row if needed for speed/power single unders
Beginner: Focus on whatever squat prgression allows you to work perfect form and ROM at speed. Ie air squats, wall balls or light thrusters. Then use single unders or pogo jumps if double bounce is occuring with Jump rope