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

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