CrossFit Wreckage – CrossFit

Snatch Complex (8 min EMOM- Perform 1 Complex Each Minute)

-Snatch

-Hang Snatch

(Can be power or Squat)
*You can build throughout EMOM or stay at same weight

*Must log LOWEST weight lifted

*Focus on making contact with hips or at least upper thigh to help drive that barbell up

Age Group Semifinal Event 1 (Time)

For time with a 20 min Time Cap:

Rx+:

50 Calorie Machine

9 Snatches 165#/115#

50 Calorie Machine

6 Snatches 195#/135#

50 Calorie Machine

3 Snatches 225#/155#

Rx:

50 Calorie Machine

9 Snatches 135#/95#

50 Calorie Machine

6 Snatches 165#/115#

50 Calorie Machine

3 Snatches 195#/135#

Fitness:

50 Calorie Machine

9 Snatches 95#/65#

50 Calorie Machine

6 Snatches 115#/75#

50 Calorie Machine

3 Snatches 135#/95#

Accessory Work (optional)

Body Armor

3 sets:

10 Strict T2B or Strict Toes close to Bar

20 second Hanging L-sit or close to L-sit

30 Ab mat sit-ups