CROSSFIT
STRENGTH
Snatch for load:
#1: 1 rep
SPEEDY SNATCH Pt1
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
-Rest 2:00 b/t Part 1 & Part 2-
SPEEDY SNATCH Pt2
2.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Score is Total Reps)
SPARK
STRENGTH
EMOM x 9 MINUTES
MIN 1 – 6/6 Goblet Split Squats*
MIN 2 – :40 Single + Single + Double Under
MIN 3 – 15 Seated DBL Leg Lifts
*Start Light and build to Moderate.
(Score is Weight)
DOWN AND DIRTY
AMRAP x 15 MINUTES
100m Run
75 Double Unders
50 Alt. V-Ups
25 DB Front Squats (35’s/20’s)
(Score is Rounds + Reps)