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)