Snatching Is Fun

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run200m

10 Core

10 BB High Pulls

10 BB Hang Power Snatches

10 Kip Swings

5 Pull-Ups

Power Snatch Primer

3-3-2-2

Weightlifting

Power Snatches (2-2-2-2-2-1-1-1-1-1)

EMOM x10

Min 1-5= 2 Power Snatches

Min 6-10= 1 Power Snatch

Starting at 60% of 1 RM and Building to a 1 rep heavy. Not looking for a 1 rep max but if you get there thats great.

Metcon

High Noon (Time)

3 Rounds

9 Power Snatches 95/65

200m Run

9 Pull-Ups

200m Run

RX+

3 Rounds

9 Power Snatches 135/95

12/9 Cal Bike/Erg/Row 15/12

9/7 Bar M/U

12/9 Cal Bike/Erg/15/12 Row

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