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.
