Snatch and Dubs


Snatch and Dubs


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


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 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 (Weight)


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


ME Burpees over bar

*Pick HSPU number based on your ability. It should take no

longer than 30sec

Score = total burpees completed