CrossFit Factory Square – CrossFit


Metcon (Time)

“Snatch Knock Out”

For Reps and Total Time:

Teams of 3:

4 Rounds 10 Snatches 75/55 (40 each person)

3 Rounds 10 Snatches 95/65 (30 each person)

2 Rounds 10 Snatches 115/75 (20 each)

1 Rounds 10 Snatches 135/85 (10 each)

*1 Person Works while 2 Rest. *

Athlete 1 will touch and go the barbell for 10 Reps, then athlete 2 then athlete 3. Repeat this for 4 rounds at 75/55 then proceed to add weight and continue to 3 rounds at 95/65 etc.

Metcon (AMRAP – Reps)

“Snatch Knock Out”
If one of the athletes fails to perform (cycle the barbell) the 10 reps touch and go unbroken, All 3 team members must do 20 burpees together in unison. (This penalty will apply every time someone on the team fails) Once the burpees are completed the athlete that failed, moves to the back of the line and does not complete the reps they have left over and lets the next person in line begin their set of 10 reps.

Example of a perfect score: If a team a 3 completes everything unbroken with no fail reps, their score will be 300 (100 reps per person) Reps along with a time they finished the work out.

Example of a fail: Would be if an athlete completed only 2 reps touch and go at say, the 135/85 and failed their 3rd rep, that would mean at the end of the work out if no one else failed, the score would be 292 (100 reps per 2 people and 92 for the 3rd athlete on that team) and whatever time they finished the workout in.