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
Hang Snatch (2 x EMOM 15 )
No Prescribed Weight, these are squat snatches from above the knee. May change weight during rest period.
Handstand Push-ups (6×5 Strict)
0:00, 1:30, 3:00, 4:30, 6:00, 7:30
Modify with either toes on box, knees on box, or regular push ups.
Metcon (AMRAP – Reps)
20 Wall-balls (20/14)
20 Push ups
10 Burpee Box jump overs (24/20)
ME calorie row/Ski/ or Bike
If rowers/skiiers/bike are unavailable, do double unders/single unders.
There is no rest in between each round. This is continuous.