CROSSFIT

CrossFit
Weightlifting
Snatch
5 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
3 Muscle Snatches
1 Overhead Squat
1 Snatch Balance
Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

*Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

Metcon
Metcon (AMRAP – Rounds and Reps)
MRAP 20:
20 Wallballs (20/15)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

CROSSFIT

CrossFit  February 12, 2020

CrossFit
Weightlifting
Snatch
5 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
3 Muscle Snatches
1 Overhead Squat
1 Snatch Balance
Beast Builder
On the 2:00 x 5 Sets:
6 Snatch Grip Deadlifts
3 Hang Power Snatches
6 Overhead Squats
3 Squat Snatch

*Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy

Metcon
Metcon (AMRAP – Rounds and Reps)
MRAP 20:
20 Wallballs (20/15)
20 Alternating Single Arm Power Snatches (50/35)
20 Box Jumps (24″/20″)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row