Snatch Thursday

CrossFit FTM – CrossFit

Warm-up

PVC Snatch Warm Up (No Measure)

Snatch PVC Warm Up

Thoracic/Lumbar Extension (Foam Roller)

Single Leg Flexion

Ankle Stretch

Shoulder Flexion

5 Pass Throughs

5 Snatch Shoulder Presses

5 Overhead Squats

5 Sots Press

5 Pressing Snatch Balance

5 Snatch Balance

5 Shrugs

5 High Pulls

5 Muscle Snatch

5 Snatch Land

5 High Hang Power Snatch

5 Hang Power Snatch

5 Low Hang Power Snatch

5 High Hang Squat Snatch

5 Hang Squat Snatch

5 Low Hang Squat Snatch

Weightlifting

1 Power Snatch + 1 Full Snatch (7 x 1, start @ 50% of weight, climb each round. )

1 Power Snatch (Floor) + 1 Full squat snatch (also from the floor)
0:00, 2:00, 4:00, 6:00, 8:00, 10:00,

12:00

*you decide size of weight

increase

*Reps are not touch and go

Metcon

Metcon (Time)

For Time (12 mins)

5 Rounds

14 Deadlifts

10 KB Swings

8 Bar Facing Burpees

(175/115)

(53/35)