CrossFit One World – CrossFit
Snatch Complex (Weight)
E2MOM x 5
1 – Complex: Hang Power Snatch (above knee), Low Hang Power Snatch(below knee), and Power Snatch (from ground)
Load 60-65% 1RM
Perform all three movements unbroken.
What in the “63” Coach Ron? (Time)
For Time:
Complete 63 Burpees
Every 1:30:
18 Kettlebell Swings 53/35 lbs, then,
Max reps of burpees in the remaining time.
Rest :30 secondsand repeat until you reach 63 Reps.
The kettle swings will take roughly 25-30 seconds which will leave you about a minute to do burpees. Each round is 2:00 so if you finished the 63 reps 1:05 seconds into your 4th round, your time is 7:05. Tip: To speed up the kettlebell swing, try to actively pull the kettlebell back down from the finish position rather than letting it drop.