CrossFit and Personal Training

• 300m easy row, ski erg, bike
• 3 beat swings
• 6 push ups
• 9 squats
• 300m moderate row
• 3 pullups
• 6 dowel pass thrus
• 9 OHS w/ dowel

Snatch primer:

On the Minute x 5 – Light load (if not, empty BB):

• 1 Slow Snatch Deadlift (3 second ascent)
• 1 Hang Power Snatch
• 1 Overhead Squat
• 1 Snatch Balance

Snatch work – EMOM

• Minute 1 – 1 Squat Snatch @ 74%
• Minute 2 – 1 Squat Snatch @ 77%
• Minute 3 – 1 Squat Snatch @ 80%
• Minute 4 – 1 Squat Snatch @ 77%
• Minute 5 – 1 Squat Snatch @ 80%
• Minute 6 – 1 Squat Snatch @ 83%
• Minute 7 – 1 Squat Snatch @ 80%
• Minute 8 – 1 Squat Snatch @ 83%
• Minute 9 – 1 Squat Snatch @ 86%
• Minute 10 – 1 Squat Snatch @ 83%
• Minute 11 – 1 Squat Snatch @ 86%
• Minute 12 – 1 Squat Snatch @ 89%

4 min AMRAP:

21-15-9

• Power Snatch (75/55)
• Burpees

– Rest 4:00 –

4 min AMRAP:

15-12-9

• Power Snatch (95/65)
• Burpee over bar

– Rest 4:00 –

4 min AMRAP

12-9-6

• Power Snatch (115/85)
• Burpee box jumps (24/20)

3x:

• Sandbag bearhug hold (heavy) – 45s, then 5 squats

• Repeat mobility from warm up, adding quad and adductor (2 min each leg) and 1 min pec smash