Turn2CrossFit – CrossFit
Warm-up
5 Minute AMRAP:
with empty barbell
5 Snatch Grip DL
5 Hang Power Snatch
5 Behind the neck Push Press
5 Overhead Squat
5 Snatch Balance
5 Sets: Every 3 Minutes
Snatch Pull+ Hang Power Snatch+ Squat Snatch
Build up to heaviest weight for the complex.
*note- on the snatch pull, remember it is just a pull from the floor into extension. This is NOT a high pull.
“Mongols” (Time)
For Time:
30 Squat Snatches 95/65
*Every 2 Minutes, 12/9 Cal Bike. Begin with the squat snatches and first bike is at 2 minute mark.
Rx+= 135/95