Gift Donations due to Jody this weekend- please help brighten someones holiday!

December 4, 2017

CrossFit MontCo - CrossFit


Weightlifting

Snatch grip jerk+ohs ( Snatch grip jerk+ohs 3*1+1 @ 96% of Max ohs )


Snatch grip jerk + ohs

Metcon

A. JUMP, Snatch (Time)


With 15 min running clock...

A. For time (9 min cap)

30 box jump overs
30 ohs 115/80
30 alt DB snatch

B. JUMP, Snatch (AMRAP - Rounds and Reps)


B. Starting at 9:01
(6 min amrap)

30 dubs
15 power snatch 115/80

After Party

Metcon (No Measure)


Ap- superset

3*:30 l sit (pvc or box), scale to wall sit
3*1 min plank each side
Gift Donations due to Jody this weekend- please help brighten someones holiday!  


CrossFit MontCo – CrossFit

Weightlifting

Snatch grip jerk+ohs ( Snatch grip jerk+ohs 3*1+1 @ 96% of Max ohs )

Snatch grip jerk + ohs

Metcon

A. JUMP, Snatch (Time)

With 15 min running clock…

A. For time (9 min cap)

30 box jump overs

30 ohs 115/80

30 alt DB snatch

B. JUMP, Snatch (AMRAP – Rounds and Reps)

B. Starting at 9:01

(6 min amrap)

30 dubs

15 power snatch 115/80

After Party

Metcon (No Measure)

Ap- superset

3*:30 l sit (pvc or box), scale to wall sit

3*1 min plank each side