17
Aug
Snatch in the Metcon
CrossFit FTM – CrossFit
Warm-up
Burgener 2 (No Measure)
Banded Hip Flexion Gapping 1 min/side
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 Squat Snatch from Hip
Weightlifting
Snatch (2 x 9-12 rounds)
OTC 1:30
*Start at 65%+ and increase every
1-2 sets if you’re feeling good. Otherwise
stay on the same weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
3 Ring Muscle Up
6 Full Snatch 135/95
12m (40 ft) HS Walk
250m Row
Mod for Muscle Up: 3 C2B pull ups OR 2 Ring Dips
Mod for HSWalk – 12 Shoulder taps (wall or box)
Each round out of 46