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Base Camp

P6 CrossFit – CrossFit

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Metcon (No Measure)

Snatch Technique A (0:00 – 5:00)

Close Grip Overhead Squat:

3 Sets of 3

Snatch Technique B (5:00 – 10:00)

3 Sets:

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Snatch Waves (11:00 – 22:00)

On the Minute x 11:

Minute 1: 1 Squat Snatch

Minute 2: 1 Squat Snatch

Minute 3: 1 Squat Snatch

Minute 4: Rest

Minute 5: 1 Squat Snatch

Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch

Minute 8: Rest

Minute 9: 1 Squat Snatch

Minute 10: 1 Squat Snatch

Minute 11: 1 Squat Snatch

Base Camp (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk



Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s
Each round of Cindy and Power Clean and Jerk is one round.

Metcon (No Measure)

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

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