Wednesday, October 19


Snatch Balance (4 EMOTM x 5 min)

-Warm-up and use 70-75% 1 RM Snatch. *Main focus with the skill are SPEED UNDER THE BAR and UPRIGHT TORSO recieve.

Snatch Complex - 10 (1 EMOTM x 5 min)

1 Hang Snatch+ 1 Full Snatch

-Warm-up and start working @ 70-75% 1RM Snatch * Advanced athletes add 2 second pause in the hole on each lift

CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)

10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups

*Scale Muscle Ups with any Pull-up Variation


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