Mission Fitness – CrossFit
Strength
snatch technique (EMOM x 9: 1 Snatch Complex)
1 high hang power snatch (above knee)
1 low hang snatch (below knee)
1 power snatch (from ground
Metcon
Metcon (Time)
“Scarface”
For Time
2 Rounds:
8 Power Snatches (Rx+ 155/105) (Rx 135/95)
8 Bar-Facing Burpees
* Rest 1 min *
2 Rounds:
8 Power Snatches (Rx+ 135/95) (Rx 115/85)
8 Bar-Facing Burpees
* Rest 2min *
2 Rounds:
8 Power Snatches (Rx+ 115/85) (Rx 95/75)
8 Bar-Facing Burpees
Metcon (No Measure)
accessory work * NFT* not for time
3 rounds:
1 minute plank hold
20 weighted overhead sit ups 10lbs-15lbs-25lbs plate