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Saturday

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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 x :30 Mountain Climbers

Then,

Toomey Snatch Warm-up:

2 Rounds:

5 Inchworms

5 BTN Snatch-Grip Press

5 BTN Snatch-Grip Press in 1/4 Squat

5 Sots Press

5 Unbroken Jump Squats with barbell or PVC in back rack

10 Alt. Cossack Squats w/ PVC/barbell in back rack

5 Hang Muscle Snatches
PVC Round 1 & barbell for Round 2

Strength & Conditioning

Warm-up (No Measure)

20-Min. Clock to complete a component from the week* or strength, conditioning, skill, or mobility of choice.

As soon as you’re finished, start warming up to your Metcon Snatch #.

*Push/Pull Strength:

3 Rounds for Quality:

5-10 Reps of Strict HSPU or Seated Strict DB Press

5-10 Reps of Strict Ring Rows

Workout

“SNATCHING GWEN” (Weight)

FOR LOAD:

15-12-9

“Unbroken” Power Snatch

Unbroken in each set.

Short rests are permitted overhead and at the waist but reps should be completed TNG and without dropping the bar.

Use the same load for all three sets.
15 min. cap

Scales:

Snatch:

Clean & Jerk or Power Clean