Orange Coast CrossFit – CrossFit

A: Warm-up (No Measure)

3 Rounds:

10 Cal Bike

9 Snatch Grip RDL (empty bar)

8 Muscle Snatch

7 Snatch Balance
2 Min of Mobility: Coach’s choice.

B: Snatch Balance (1-1-1-1-1-1-1)

Increasing weight each set and ending around 75% – 80% of 1RM Snatch. This grill is great for speed under the bar, and finding proper positioning/ foot work.

If you are not comfortable bring the bar to back rack after rep then you may drop the bar and re-rack.

B: Metcon (AMRAP – Reps)

16 Min EMOM

Min 1: 4 Snatch Grip Deadlift + 6 Hang Power Snatch + 12 DU’s (115/75)

Min 2: 20 Ab Mat Sit-Up

Min 3: 3 Legless Rope Climb

Min 4: 20 Wall-Ball (20/14)
RX + (135/95)

Scale reps and weights as needed. This should allow you to rest and transition 10-15 seconds each minute and NOT turn into an AMRAP