CrossFit Wreckage – CrossFit

Snatch (Every 30 sec for 8 minutes (16 rounds)
Perform 1 Power Snatch first 30 sec
Perform 1 Squat Snatch next 30 sec
Alternating fashion)

*Start at around 65-70% of 1 RM SNATCH and build/increase weight as you feel able

*Log heaviest weight lifted

Smackdown (5 Rounds for reps)

5, 4 min AMRAPs with 2 min Rest between each

Rx+:

22 GHDs

16/14 Calorie Ski/row

10 BBJO (30/24″)

Max Reps Snatches in Time Remaining (155/105#)

Rx:

22 Sit-ups

16/14 Calorie Ski/row

10 BBJO (24/20”)

Max Reps Snatches in Time Remaining (115/80#)

Fitness:

16 Sit-ups

10/7 Calorie Ski/row

10 Burpee Box Step Overs 20”

Max Reps Snatches in Time Remaining (75/55#)
*If you do not have at least 1 min to work on Snatches modify reps/load so that you do have at least this much time