SNATCH WEDNESDAY!

CrossFit FTM – CrossFit

Warm-up

Squatting Quad Snatch Series (No Measure)

Thoracic Extension – 2 min

Pigeon Toes – 1 min/side

Squatting Quad Muscle Snatch+OHS x 3

Squatting Quad Power Snatch x 3

Squatting Quad Power Snatch+OHS x 3

Squatting Quad Squat Snatch x 3

Weightlifting

Snatch (4×5 @ 80-85% of 1 RM )

Sets OTC 4 min

**After Each round of snatch, Run, Row or ski 300 m/Bike .4 miles**

This is not a max effort row, it’s to cause neurological strain and focus on snatch technique.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

400m Run

15-12-9

Ring Dips

Pistol Squats
each round = 76 reps, 10 m run = 1 rep.