CrossFit TW18 – CrossFit
Warm-up
3min Bike or Row
Snatch Warm-Up
5-Reps Each of…
Inch Worms
Snatch Grip (Behind the head) Press
Snatch Grip (Behind the head) Press in a Quarter Squat
Snatch Grip (Behind the head) Sots Press
Jumping Squats with barbell on back (continuous)
Cossack Squat (5/ea side)
Muscle Snatch from the Hang
Weightlifting
Hang Power Snatch (10min EMOM – 3 Reps)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10/8 Cal Bike/Row/Ski
6 Hang Power Snatch 35/25 (Rx+50/35)
-Rest 3:00-
AMRAP x 6 MINUTES
10/8 Cal Bike/Row/Ski
6 Hang Power Snatch 30/20 (Rx+42.5/30)