About Black & Gold CrossFit
MONDAY (13 JUNE 16)
Snatch complex: 10 rounds – Every 2 minutes, perform:
-1x power snatch + 1x hang squat snatch + 1x squat snatch (Work up to a max for the day)
*Does not have to be touch and go, but no longer than 3 seconds between reps.
1: 3 rounds – Every 2 minutes complete:
-15x power clean (95#/65#)
-15x pull ups
*Rest 2 minutes between moving onto portion #2.
2: 3 rounds – Every 90 seconds complete:
-10x shoulder to overhead (95#/65#)
-10x chest to bar pull ups
*Rest 2 minutes between moving onto portion #3.
3: 3 rounds – Every 60 seconds, complete:
-5x thrusters (95#/65#)
-5x bar muscle ups
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