CrossFit TW18 – CrossFit
Warm-up (No Measure)
AMRAP x 5 mins
2 Burpees
4 Slam Balls or Ring Rows
6 Air Squats*
*change to jumping Air Squats after 2:30
Movement Prep
SNATCH PROGRESSION – With PVC Pipe or Empty Bar
4/2 Hang Muscle Snatch
4/2 Above the Knee Power Snatch
8 Behind the neck Push Press
8 Overhead Squats
8 Snatch Drops
5/5 Above the Knee Squat Snatch
5/5 Below the Knee Squat Snatch
Snatch (1 Rep Max)
Metcon (Time)
FOR TIME (15 min time cap)
10,9,8,7,6,5,4,3,2,1
Hang Power Snatch 30kg/20kg (RX+ 43kg/30kg)
*5 Strict Pull-ups and 100m Run after full set*