190904

CrossFit McComb – CrossFit

Power Snatch (3X5)

Squat Snatch (3×5)

45 Is the New 21-15-9 (Time)

15 min cap

21-15-9

– BB Hang Power Snatches

– Wall Balls

— while athlete 2 cheers on athlete 1

PART 2: Athlete 2 Completes

– 45 BB Hang Power Snatches

– 45 Wall Balls

— while athlete 1 cheers on athlete 2

PART 1

On 3-2-1-Go! Athlete 1 will begin a 21-15-9 of barbell hang power snatches and wall balls. Athlete 2 gets to cheer on athlete 1 during all of the 21-15-9 rounds.

PART 2

Once athlete 1 completes 21-15-9 athletes must tag hands. Then athlete 2 will begin 45 hang power snatches followed by 45 wall ball reps. Athlete 1 then gets to cheer on athlete 2 during all of the 45 snatches and 45 wall balls.

BB Variations:

Intermediate Men: 85lbs

Intermediate Women: 55lbs

Novice/Masters Men: 65lbs

Novice/Masters Women: 45lbs

Wall Ball Variations

Intermediate Men: 20lbs/10ft

Intermediate Women: 14lbs/9ft

Novice/Masters Men: 14lbs/9ft

Novice/Masters Women: 10lbs/9ft

Score 4: Time to Complete

Add 1 second for every incomplete rep if time caps

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