Snatchin on a Friday

CrossFit FTM – CrossFit

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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

Hang Snatch (EMOM 12 x 2)

**These are squat snatches from above the knee**

no prescribed weight

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

3-6-9-12 etc

Squat Snatches

C2B Pull Ups

115/75
Cheat Sheet

3+3 = 6

6+6+6 = 18

18+9+9 + 36

36+12+12 = 60

60+15+15 = 90

Metcon (Time)

For time:

2000 m Run

200 Double unders

200 Cal Row/Ski/Bike

Time cap. 20-25 minutes (or remaining class time)