Happy Friday

CrossFit Fireground – CrossFit

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Power Snatch Complex (1-1-1-1-1-1-1)

Every 90 Sec x 7 sets

1 Snatch Pull

1 Low Hang Power Snatch

Set 1 @65%

Set 2 @70%

Set 3-7 (5 Sets)- Build to a heavy for the day.
Snatch Pulls- Arms stay long and louse. We finish here with a big shrug at the top. No bending of the elbows. Focus on bar path, breaking off the ground and keeping in close contact with the body through active lats.

Low Hang Power Snatch- Bar is as close to the ground as possible, but not touching. This trains postural strength as we are lowering to a near floor position, but forcing ourselves to control the descent as well as starting from a challenging position.

Rush Hour (5 Rounds for time)

On the 4:00 X 5 Rounds

12/9 Cal Row

9 Burpees

6 Power Snatches



On the 4:00 x 5 Rounds

12/9 Cal Bike

9 Bar-Facing Burpees

6 Power Snatches