The past couple of weeks we've been working on complexes. Get ready for a snatch complex.
HomeGrown CrossFit - Level 1 Group Class
A: Snatch
EMOM 0:00-3:00
*KEEP THE SAME WT FOR THE FRIST COMPLEX 0:00-3:00
1 Power Snatch (start at ~60%1RM)
2 OHS
1 Power Snatch
EMOM 3:00-6:00
*IF FORM IS PERFECT ADD WT FOR THE NEXT COMPLEX AND KEEP THAT WT FOR THE WHOLE COMPLEX 3:00-6:00
2 Power Snatch
2 OHS
Every :30sec 6:00-9:00
*IF FORM IS PERFECT ADD WT EVERY MIN FOR THE NEXT COMPLEX 6:00-9:00
1 Squat Snatch
B: Metcon (Time)
21-15-9
Strict HSPU (SUB DB Strict Press)
OHS (R+135/95, Rx115/75)
*NO KIPPING HSPU
*Make sure to put on your wrist wraps
Published by: Staff in Blog
Comments are closed.