Monday FunDay

Barnes Corner CrossFit – CrossFit

Snatch (Complex)

Primer (start with empty bar increase loading to 50%1RM Snatch)

EMOMx5 perform:

3x Muscle Snatch, 3x OH Squat, 3x Snatch Balance


Snatch Complex:

1 Rep off Each EMOMx9

Power Snatch, OH Squat, Squat Snatch

Min 1,4,7: 50%

Min 2,5,8: 55%

Min 3,6,9: 60%

Score is Heaviest Snatch completed.

Metcon (AMRAP – Rounds and Reps)

Monday FunDay

Partner Metcon


50 Double DB Push Press (50/35)

25 Knees to Elbows or GHD’s

50 Box Jumps

25 Knees to Elbows or GHD’s

50 Russian Swings

25 Knees to Elbows or GHD’s

*Partner 1 works on Amrap

*Partner 2 runs 200m then swap with P1

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