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Crossfit SW18 – Metcon

Metcon

Weightlifting: 10 mins snatch technique + EMOM snatch complex

-5 mins technique and build up weight

– 5 min EMOM complex

1 power snatch (full snatch if technique good)

1 hang power snatch

1 overhead squat

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon

Core stability: 10 mins

E2MOM x 5

Side plank rotation x 8 e/s

Palof press x 10 e/s

Deadbug x 20

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