Open Hours: 6:00 am – 8.00 pm

FRIDAY MARCH 15, 2019

Hawestone CrossFit – CrossFit Lite

View Public Whiteboard

Weightlifting

Snatch

On the 3:00 x 5 Sets:

2 High Hang Snatches (Pockets)

2 Hang Snatches (Knee-Level)

2 Snatches (Floor)

Set #1 – 45% of 1RM Snatch

Set #2 – 50-55%

Set #3 – 55-65%

Sets #4+5 – Build to a Heavy Complex.

Metcon

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period