CrossFit Wreckage – CrossFit

Heaving Snatch Balance (5-4-3-2-1
)

Build to a Heavy Single

Try to start the set of 5 reps at around 70% of 1 RM Snatch

These are taken from the rack

Goal is to gain confidence getting under and catching bar in OHS/squat snatch position

Avalanche (Time)

4 Rounds for time of:

Rx+:

15 Hang Power Snatches 95/65#

15 Lateral Bar Hop Burpees

15 Toes to Bar

15/12 Calorie Machine

Rx:

15 Hang Power Snatches 75/55#

15 Lateral Bar Hop Burpees

12 Toes to Bar

12/9 Calorie Machine

Fitness:

15 Hang Power Snatches 45/35#

10 Lateral Bar Hop Burpees (step over)

10 Hanging Knee Raises or Candlesticks

10/7 Calorie Machine
*Pick a machine and stay on it for all 4 rounds

Accessory Work (optional)

10 min EMOM

ODD: 30-45 second plank (rest remainder of minute)

Even: 30-45 second Hollow rock or hollow hold (rest remainder of minute)

Accessory Work (optional)

10 min EMOM

ODD: 30-45 second plank (rest remainder of minute)

Even: 30-45 second Hollow rock or hollow hold (rest remainder of minute)