Shackle Island CrossFit – CrossFit

Metcon (No Measure)

5 min EMOM of:

1 Pausing Overhead squat + 2 snatch balances
Start with an empty barbell, and slowly climb, still finishing at a very light load. Not wrong to stay with the empty barbell for all five sets. Purpose here is to find our positioning in the bottom of the squat through our pausing repetition, followed by bringing in our speed with the snatch balances.

Metcon (No Measure)

Warming up sets:

Set 1: Power snatch+ OHS+Squat Snatch @ 50%

Set 2: Power snatch+ OHS+Squat Snatch @ 55%

Set 3: Power snatch+ OHS+Squat Snatch @ 60%

set 4: 3 Squat snatches @ 70%

Set 5: 2 Squat snatches @ 75%

Set 6: 1 Squat snatch @ 80%

Set 7: 1 Squat snatch @ 85%

set 8: 1 squat snatch @ 90%

Squat Snatch (1-1-1)

You get 10 minutes to build a single rep for the day! No more than three misses allowed!

Metcon (AMRAP – Rounds)

10 min alternating EMOM of:

Minute 1- 15/12 calorie row

Minute 2- 3 Back squats
You are going to change the weights on the bar quickly so make sure you have it all set up!

Round #1 – 3 Squats @ 70% of 1RM BS

Round #2 – 3 Squats @ 73%

Round #3 – 3 Squats @ 76%

Round #4 – 3 Squats @ 79%

Round #5 – 3 Squats @ 82%