Snatches and Front Squats

MONDAY 11/12

 

BASICS

6 Rounds for time:

8 Ball Slams

8 Burpee Box Jumps (24/20)

 

CROSSFIT

Strength:

1. Squat Snatch

OTM for 2 minutes do 2 Squat snatches at a moderate weight 80-85% 1RM

OTM for 2 minutes do 1 Squat snatch at a heavy weight 85-95% 1RM

2. Front Squat

OTM for 2 minutes do 2 Front Squats at a heavy weight 85-90% of 1RM

OTM for 2 minutes do 1 Front Squat at a heavier weight 90-95% 1RM or do your max
2×2 heavy

WOD:

800m Run
30 Power Snatches  (135/95)
800m Run