CrossFit Infernal – CrossFit
Warm-up (No Measure)
Full snatch Barbell warm up, then
B: Metcon (Weight)
Against a running clock:
From 0-4:00, Every 60s (4 Sets):
– Hi hang snatch X 2 @ 55-65% of your 1RM
From 4:00-8:00, Every 90s (4 Sets):
– Hang Snatch X 1 @ 65-75% if your 1RM
From 8:00-12:00, Every 60s (4 Sets):
– Snatch X 1 @ 75+%
Rest until 18:00, then:
C: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
– 16 Alternating DB Snatch (50/35)
– 14 Pullups
– 12 Alt. OH Lunges (50/35)
*6 on right arm, 6 on left arm