CrossFit FTM – CrossFit
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
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 (AMRAP – Rounds and Reps)
18 Min AMRAP
each round = 76 reps, 10 m run = 1 rep.