CrossFit Barwon – CrossFit
Competition
Fittest in Cape Town OQ3[a+b] (Time)
12 Minute AMRAP
12 Alternating Db Snatch 22.5/15 kg
150 Double unders
9 Ring Muscle ups
In the remaining time,
1 RM snatch
Snatch (FICTOQ3b)
Warm-up
Warm-up (No Measure)
EDWU 5.1
Snatch drills
– SN dl
– sn pull
– muscle snatch
– overhead squat
– power snatch
– snatch
10 minute work,
20 single arm rows
20m straight jumps
20 shoulder extensions
3 snatch
EMOM x 6
1) 4 db snatch + 10 DU + 1 MU
2) 2 snatch building