Snatch and Open

CrossFit FTM – CrossFit

Warm-up

Burgener 2 (No Measure)

Pigeon Pose 1 min/side

2 R’s, 1 with PVC, 1 With Barbell

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Sotts Press

3 Snatch Balance

3 Squat Snatch from Hip

Weightlifting

Snatch (1 RM in 20 min)

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target