CrossFit Fireground – CrossFit
Snatch Complex (3-3-3-3-3-3-3)
Working off 1RM Squat Snatch
Every 90 sec x7 sets
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Set 1@60%
Set 2@63%
Set 3@66%
Set 4@69%
Set 5,6, & 7 @ 69-75%
Last 3 sets based off of feel.
TECHNIQUE over load..
Paw Patrol (AMRAP – Rounds and Reps)
RX
AMRAPx15
60 II Unders
20 Sit-Ups
10 Hang P Snatch 95/65
RX+
AMRAPx15
60 II Unders
20 T2B
10 Hang Power Snatch 135/95
