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CrossFit 4740 – CrossFit
Warm-up (No Measure)
10 x Good Mornings
5 x Snatch Grip DL
5 x Snatch Pull (shoulders only)
5 x Snatch High Pull
5 x Muscle Snatch
5 x Snatch Drop (Foot work 2″)
5 x Overhead Squats
5 x Power Snatch
5 x Overhead Squats
5 x Squat Snatch
Squat Snatch (5 x 2 (every 90 sec))
Start at a medium weight. Build to a heavy double if it feels good.
Last week we did sets of 2 snatches where the first was power and the second was a full snatch, today we are doing sets of 2 where both are full snatches
Drop and reset between your reps
Your form should be your absolute priority today
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 mins:
16 DB Snatches (22.5/15kg)
8 Burpee Box Jump 24″/20″
16 Cal Row
Scaling Options:
DB Snatch: reduce weight
Burpee Box Jump; Reduce height