CrossFit Lincoln Blog

Competitor/Weekend Warrior:
On a continous 20 min clock complete the following:
@ 0:00 perform
21-15-9 reps for time of:
Power Snatches, 95/65
Pull-ups
@ 10:00 perform
9-15-21 reps for time of:
Power Snatches @ 95/65,
Handstand push-ups
*20 min cap

General Fitness:
On a continous 20 min clock complete the following:
@ 0:00 perform
21-15-9 reps for time of:
Power Snatches, 75/55
Pull-ups (banded/jumping or ring rows if necessary)
@ 10:00 perform
9-15-21 reps of:
Power Snatches @ 75/55
3-5-7 reps of:
Negative Handstand push-ups/progressions or wall-climbs
*20 min cap
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