MONSEPT30 – Snatchy, Snatchy

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

PVC Pass Throughs

Hollow Hold

PVC Overhead Squats

Arch Hold

PVC Sotts Press

Hollow Hold

PVC Snatch Balances

Arch Hold

PVC Squat Snatches

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

Snatch (Build to a Heavy Single)

Conditioning

Metcon (Time)

“Snake Bite”

21-15-9:

Squat Snatch (95/65 | R+ 115/85)

Pull-Ups/ R+ Chest to Bar Pull-ups

Extra

Capacity Builder

5 Sets, Not For Time:

60 Unbroken Double Unders

– Followed immediately by:

Max Unbroken Pull-Ups/ Push-Ups or Ring Muscle-ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s