CROSSFIT

SNATCH COMPLEX

1. EMOM x 5 MINUTES
   1 Snatch Deadlift
   +
   1 Hang Power Snatch (Below the Knee)
   +
   1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-

SKILL

2. ON A 5:00 RUNNING CLOCK…
   Practice BMU Skill or Find Adjustment for Workout

(No Measure)

POWERE PLUS AMANDA

FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

-15:00 Hard Cap-

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up

SPARK

STRENGTH

On 18:00 clockSquat for load:
#1: 3 reps

ROLLER COASTER

FOR TIME
1000m/750m Row
30 Alt Thrusters (50/35)|(35|20)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups

(Score is Time)

COOL DOWN

2:00 Saddle Pose
1:00 Sprinter Stretch (L)
1:00 Sprinter Stretch (R)
2:00 Child’s Pose

(No Measure)