CrossFit Southpaw – CrossFit
A: Metcon (Weight)
Work up to a moderate weight for the complex:
1 Snatch Pull + 1 Power Snatch
Once the bar passes the knees, FAST VERTICAL extension driving through the feet
B: Metcon (Time)
10 Unbroken Power Snatches
16min Time Cap
*If you break up the snatches, you have to run 800m instead of 200m
*Snatches must be touch-and-go so choose a weight you can go unbroken with on the snatches.
*Score for part B is total time (if you time cap, that is fine, either indicate how much you had left or add one second for every rep not completed)
*Score for part C is the weight you use for your snatches.
C: Metcon (Weight)
Weight from part b