CrossFit Wreckage – CrossFit

3 Position Power Snatch into 3 Overhead Squats (Weight)

*Go Every 1:30 for 5 total sets

*3 Position Power Snatch =

1 Power Snatch from GROUND

1 Power Snatch from HANG BELOW the Knee

1 Power Snatch from HANG ABOVE the knee…then 3 OHS
*Must be done without putting bar down…TNG

*You can build across the 5 sets or stay at same weight throughout

*Log LOWEST weight lifted during the 5 sets

Summertime Sadness (Time)

5 rounds for Time:

Rx+:

15 Toes to Bar

5 Squat Snatches 155/105#

10 Bar Facing Burpees

5 Overhead Squats 155/105#

Rx:

10 Toes to Bar

5 Squat Snatches 115/80#

10 Bar Facing Burpees

5 Overhead Squats 115/80#

Fitness:

10 Knees to Chest or Toes as high as possible

5 Squat Snatches 75/55#

10 Bar Facing Burpees (can step over bar)

5 Overhead Squats 75/55#
*If Squat Snatches and OHS are not an option for you as an athlete, then scale to Power Snatches and Front Squats

Accessory Work (optional)

Bro Sesh

4 Rounds for Quality:

10 Barbell or Dumbbell Bicep Curls (with slow 3-5 sec ECCENTRIC lower)

10 Barbell or Dumbbell Skull Crushers

10 Barbell or Dumbbell Bench Press