5/13

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Agate Pass CrossFit – CrossFit

RETEST FROM 5-13-15!! Come ready to learn the snatch technique and form! Remember you will never get better if you dont practice! I know snatches are hard but I know all of you have the heart and determination to Learn them.

Warm-up

Skill/Strength

10 min EMOM

1 Hang Snatch+1 Full Snatch

beginner=3 hang power snatch

Intermediate=1 hang power+1 Full

Advanced= 1 hang squat snatch+1 full snatch

Snatch (Hang+Full) (Hang Snatch + Full Snatch)

WOD

Metcon (AMRAP – Reps)

4 Rounds

1 min. Max Overhead Squat 95/65 or 115/75

1 min. Max V-Crunch or up

1 min. Max Box Jumps 24/20 or 30/24

1 min. Rope Climb or Pulls

Rest 1:30 min.

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