HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Hang Snatch (Complex)

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set 1: 50% of 1RM hang Snatch

Set 2: 54% of 1RM hang Snatch

Set 3: 58% of 1RM hang Snatch

Set 4 - 62% of 1RM hang Snatch

Sets 5-6: 65-70% of 1RM hang Snatch

Note: Record set 5 or 6 complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders (90 Single Unders or 10/8 Ski Erg)

20 Toes to Bar (Scale to Hanging Knee Raises or Dead Bugs)

10 Hang Squat Snatches (R+135/95, Rx 115/75) (Scale to Hang Power Snatch)