181231

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Snatch Work

EMOM 5

3 muscle snatch + 2 Balence

EMOM 5

3 Hang Power Snatch + 2 OHS

EMOM 5

Snatch DL x3-5

Each of these EMOMs follow one another. Building in weight from start to finish. Each minute DOES NOT have to increase. You can hold across but when the movements change- weights should increase.

**Snatch DL focus should be on keep shoulders over bar. Do not extend hips like a true DL. mimic your snatch Pull.

Metcon

Metcon (Time)

0:00-5:00

21-15-9

Back Squat

Bar Facing Burpee

Performance/RX-135/95

Metcon (Calories)

5:00-10:00

Max cal row

Metcon (Weight)

10:00-16:00

3 rep TnG Snatch

Metcon (Weight)

10:00-16:00

3 rep TnG Snatch

Metcon (Weight)

10:00-15:00

3 rep TnG Snatch

Accessory

Plank Hold

2x1minute

Rest:work= 2:1

(Add weight if needed)

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