Snatch work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

10 Squats

10 Core

10 Snatch Balance BB

10 OverHead Squats BB

10 II Unders

20 Cal Sprint Rower

Squat Snatch

6-4-3-2

Building to a good starting weight
0-35 Warm-up & Snatch work

35-40 Transition to Metcon

40-50 Metcon

50-60 Cool down & Clean up

Weightlifting

Snatch Work x3 (3-3-3-3-3-3)

Every 2 Min you will do

1 Snatch Dead

1 Snatch High Pull

1 Squat Snatch
This doesn’t need to be touch and go. you can do Dead and High Pull and take a sec or 2 and do the Squat Snatch. Building to AHAP on the last single

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

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