Barnes Corner CrossFit – CrossFit

Snatch (10 Min EMOM; 1 Snatch, As Heavy as Possible)

After warmup, 15-20 minutes coach-lead snatch drills, progressions and skill-work. Then EMOM.

Metcon (Time)

3 RFT

20 Hang Power Snatch 75/45

20 Thrusters

200M Run

*Burpee Penalties: See Below
Penalties:

1. Everytime you drop bar between Snatch and Thrusters: 5 burpees.

2. For every 10 seconds over 9 minutes, 1 burpee penalty tacked onto end of workout.

This should be unbroken. if you can’t do weight unbroken, go lighter. This is a Sprint Workout. No time to drop bar and stare at it. Grab and Go. Practice Hook Grip. This should leave you breathing hard.