CrossFit Wreckage – CrossFit

Snatch Grip Deadlift (3-3-3-3-3 (5 sets of 3 reps) at 100-110% of 1 RM Snatch)

Snatch Pull (2-2-2-2-2 (5 sets of 2 reps) at 100-110% of 1 RM snatch)

*Focused on Speed of the pull and shrug

Hook and Ladder (Time)

5 rounds for time, with Snatch weight increasing each round:

Rx+:

10 Snatches

15 T2B

95/65, 115/75, 135/95, 155/105, 185/125

Rx:

10 Snatches

10 T2B

75/55, 95/65, 115/75, 135/95, 155/105

Fitness:

10 Snatches

10 Hanging Knee Raises or Toes close to bar

45/35, 75/55, 95/65, 115/75, 135/95
*Snatches can be Power or Squat

*Do not drop empty or light weighted barbells (10s, 15s) from overhead