Lifting is FUN

CrossFit Fireground – Open Gym

Snatch Tech A-B

On the 0:00-5:00

Close Grip Overhead Squat

3 Sets of 3

On the 5:00-10:00

5 Sets

1 Snatch Pull

1 Low Hang Squat Snatch

1 Snatch Balance

Set 1 50%

Set 2 55%

Set 3-5 60%

Scoring the 60%x3

Snatch Wave (1-1-1-1-1-1-1-1-1-1-1)

On the 11:00-21:00

Min 1: 1 Squat Snatch @72%

Min 2: 1 Squat Snatch @76%

Min 3: 1 Squat Snatch %80%

Min 4: Rest

Min 5: 1 Squat Snatch @76%

Min 6: 1 Squat Snatch @80%

Min 7: 1 Squat Snatch @84%

Min 8: Rest

Min 9: 1 Squat Snatch @84-92%

Min 10: 1 Squat Snatch @84-92%

Min 11: 1 Squat Snatch @84-92%

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