Shackle Island CrossFit – CrossFit

Power Snatch (2-2-2-2-2)

5 sets of 2 Pausing Power snatches
Set 1-2 reps @ 50%

Set 2- 2 reps @ 60%

Set 3, 4 and 5- 2 reps @ 65%

The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.

Pausing split Jerk + Split Jerk (2-2-2-2-2)

5 sets of 2 pausing split jerks + split jerk
Set 1- 2 reps @ 60%

Set 2- 2 reps @ 65%

Set 3,4 and 5- 2 reps @ 70%

All sets are taken from the RACK. On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. In the complex above, we are to complete (2) pausing split jerks, followed by (1) split jerk where there is no pause.

Metcon (Time)

For time:

21 Barbell facing burpees

21 Power cleans (135/95)

21 Barbell facing burpees