Main – CrossFit

Weightlifting

Metcon (Weight)

Snatch + Hang Snatch + Snatch Balance

6×1 @ 65-80%
Take your time between attempts. 3 ramp-up sets then 6 sets in the percentage range. Reduce weight if you miss a lift or have difficulty with Snatch Balance. Record Heaviest Weight

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Optional Accessory Work

Strict Press (4×3 @ 85%)

aka Shoulder Press