Snatch it up!

23
Jan

Snatch it up!

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Pass Throughs

10 Over Squats

10 Snatch Jacks

10 Toe Hold Squats

5 Minutes

Coach Led Mobility

Coaching

Snatch Primer

On the minute x5 (50-55-60-60-60%)

Halting power snatches

2 halts Low hang/high hang

On the minute x5

Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

On the Minute x5

1 Power Snatch (Building to a heavy)

Metcon

Metcon (AMRAP – Reps)

AMRAP – 15 Minutes

15 Hang Power Snatches 95/65

50 Double Unders

15 Overhead Squats

25/20 Cal Row