CrossFit Wreckage – CrossFit

3 Position Snatch Complex (Weight)

1 Snatch (floor) + 1 Low Hang Snatch (below knees)+ 1 Hang Snatch (knees or above)

Can be power or squat
*Perform 1 Complex every 90 seconds for 9 minutes (6 sets)

*Can build as you go or stay at same weight throughout EMOM

*Try to get up to 80-85% of 1RM snatch

The Golden Snatch (5 Rounds for reps)

5, 4 min AMRAPS with 1 min Rest between each

4 minute AMRAP

20/15 Calorie Machine

Max Snatches In Remaining Time

Rest 1 min, then repeat but weights increase

Rx+: 95/65, 115/80, 135/95, 155/105, 175/115

Rx: 75/55, 95/65, 115/80, 135/95, 155/105

Fitness: 45/35, 55/45, 75/55, 95/65, 115/80
*Score is total snatches each AMRAP

*change weights during rest break

*Snatches can be power or squat