Comanche CrossFit – CrossFit
Metcon (Time)
5 Sets
Warm Up WOD
20 Burpees (Competitors use rowers or air dyne for 20 Cal)
100 Double Unders
Rest 1 Minute in between sets
Strength
Snatch + Hang Snatch (Work up to heavy snatch + hang squat snatch )
Hang onto the bar for the whole complex.
Record your heaviest successful complex
Metcon (AMRAP – Rounds and Reps)
EMOM x 10 mins:
From the floor: Snatch + 5 OHS
Complete this at ~65-70% of max snatch
Metcon (Time)
3 rounds for time:
20 HR push-ups
30 wall balls
40 OHS, 45#