4/20/16 Training


CrossFit Newtown – CrossFit

Hang Power Snatch (45×5 55×5 63×5 70×5 77×5 85×5 or 5,5,5,5,5,5)

Metcon (AMRAP – Reps)

10 Minute AMRAP

30 Burpees Over the Bar

30 Snatches 95/63 – Comp 115/83

30 Clean and Jerks 95/63

*If you finish in under the 10 minutes, add 20 lbs to you’re barbell and perform as many reps as possible in the time remaining.

95 up to 115 and 63 up to 83.

Comp: 115 up to 135 and 83 up to 103.

Core/Accessory Work

20 Facepulls + 10 Hollow Rocks x 3

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