CROSSFIT TRENCHES – CrossFit

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Weightlifting

Snatch Pulls + P & S Snatch (x 2)

2 Snatch pulls + 1 p snatch + 1 squat snatch

Homer’s Snatch Complex (1×25)

– 5 Snatch drops

– 5 Snatch balance

– 5 OHS

– 5 Power Snatch

– 5 Squat Snatch
Use the same weight for all lifts. Light-Med weight – Focus on technique.

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

8 Single arm DB OHS (4 ea side) 50/35

8 T2B

Rest 3min, then…

Metcon (AMRAP – Rounds and Reps)

7min AMRAP of:

12/10 Cal row

6 AKBS 70/53