HomeGrown CrossFit - CrossFit
A: Snatch (Complex)
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 Build to a Heavy
Record: Heaviest Snatch complex
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20min
20 Wallballs (R+20/14, Rx 16/12)
20 Alt DB Single Arm Power Snatches (R+50/35, Rx 40/25)
20 Box Jumps (24"/20")
20 DB Single Arm Push Press (Alt arms every 5 Reps)
400m Run
Published by: Breanne Feudale in Uncategorized