Snatch Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

5 Snatch Grip High Pull BB

5 Overhead Squats BB

3 Wall walks

10 Lunges

5 Snatch Grip High Pull 75/55

5 Overhead Squats 75/55
0-25 Warm-Up/Lifting

25-30 Transition into Metcon

30-50 Metcon

50-60 Clean-Up/Cool Down

Weightlifting

EMOM Snatch Work (3-3-3-3-3-3-3-3)

1 Snatch Grip Deadlift

1 Snatch High Pull

1 Squat Snatch
Min 4 and Min 8 you will rest.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

800m Run Buy In (2×400)

10 Burpee

10 Front Rack DB Lunges 45/25 (2 DB)

10 P Snatches 75/55

RX+

Front Rack DB Lunge 50/35

P Snatches 95/65

Metcon (AMRAP – Rounds and Reps)

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