CROSSFIT

SNATCH STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex

1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

SNATCH A TOE

AMRAP x 6 MINUTES
8 Power Snatch (95/65)|(65/45)
8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES
4 Power Snatch (135/95)|(95/65)
8 Toes to Bar

(Score is Rounds + Reps)

SPARK

STRENGTH

Single DB Push Press 2×5 / 2×5 / 1×5
*Each Arm

LIMP NOODLE

AMRAP x 15 MINUTES
15/12 Cal Bike or 20/16 Cal Row or 250m Run
15 DB Floor Press (35/20)|(20/15)
15 No Push-Up Renegade Row*

*1 Rep= Left Arm + Right Arm.

(Score is Rounds + Reps)