CrossFit BFG – Barbell Club
Metcon
Metcon (No Measure)
Build to a max Macho Man complex
( 3 power cleans 3 front squats 3 STOH)
Pause snatch
6×1
Pause in the catch for 2 seconds. 90% of max snatch
Front rack lunges
5 sets 6 reps each leg
Build to a max Macho Man complex
( 3 power cleans 3 front squats 3 STOH)
Pause snatch
6×1
Pause in the catch for 2 seconds. 90% of max snatch
Front rack lunges
5 sets 6 reps each leg