Snatch and Dubs
Announcements
Announcements!
Morning Class Schedule Shift: 6:00 am, 8:30* am, 9:30 am
Evening Class Schedule Shift: 4:30 pm, 6:30*pm,7:30 pm
Starting on 1/21/2019, 6:30 pm class on Mondays will be allocated for people doing competitor’s or individual programming.
Starting on 1/24/2019, 7:30 pm class on Thursdays will be allocated for Barbell Club.
This Thursday, 1/10/2019 at 7:30 pm, we will have a competitor’s meeting. Anyone interested in doing competitor’s programming should be there for orientation, details about the program, and Q&A.
CrossFit FTM – CrossFit
Warm-up
Burgener 2 (No Measure)
Pigeon Pose 1 min/side
3 Power Shrug
3 High Pulls
3 Muscle Snatch
3 Snatch Land
3 Snatch Push Press
3 OHS
3 Pressing Snatch Balance
3 Snatch Balance
3 High Hang Power Snatch
3 High Hang Power Snatch + OHS
3 Squat Snatch from Hip
3 Squat Snatch From Above Knee
3 Full Snatches
Metcon
Metcon (Weight)
EMOM 20
20 Double Unders
3 Full Snatches
No prescribed weight
Score equals total weight lifted
ie 60 snatches x 100 lbs = 6000 lbs lifted
Metcon (AMRAP – Reps)
7 Rounds
1min work / 1min Rest
5-10 HSPU
5 Front squats
(175/110)
ME Burpees over bar
*Pick HSPU number based on your ability. It should take no
longer than 30sec
Score = total burpees completed