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