CrossFit Wreckage – CrossFit

Snatch Complex (10 min EMOM
Perform 1 Snatch Complex each minute )

-Snatch

-Hang Snatch

(Can be power or Squat)
*Must be TNG

Alabama Slamma (AMRAP – Reps)

16 min AMRAP (getting as far as you can get):

2-4-6-8-10-12-14-16-18-20-etc

Rx+:

Hang Snatches 115/80#

Toes 2 Bar or Toes 2 Rings

Deficit HSPU 3″/2″

Rx:

Hang Snatches 95/65#

T2B or T2R

HSPU

Fitness:

Hang Snatches 75/55#

Candlesticks or Hanging Knee Raises

Box Inverted HSPU or Strict DB Press
*Perform 2 Hang Snatches, then 2 HSPU, 4 HS, then 4 HSPU, 6 and 6 and so on until time is up.

Accessory Work (optional)

With a Partner perform 7 rounds of each movement for quality:

Partner 1- 1 sled push down and back (moderate weight)

Partner 2- 8 DB weighted Single Leg DL (each leg)

*work at same time and then switch when both are done