10
May
Snatchin!
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
Gymnastics
Handstand Push-ups (5×3 strict + 7 Kipping HSPU)
Sets OTC
0:00, 2:00,4:00,6:00,8:00
Metcon
Metcon (Time)
For Time (14-17 min cap)
10 Rounds
30 Double Unders
3 Full Snatch 135/95
Metcon (4 Rounds for reps)
4 Rounds
1min ME Bike/row/ski Calories
1min Max muscle ups
REST 2MIN