FTX CrossFit – Wednesday

Weightlifting

Snatch (EMOTM)

EMOTM: Keep Adding weight

• 3×3 High Pull from hang, REST 1:00 – 4 minutes
• 3×3 Hang Above, REST 1:00 – 4 minutes
• 3×3 Hang Below, REST 1:00 – 4 minutes
• 3×3 From the Floor, REST 1:00 – 4 minutes
• 3×2 From the Floor, REST 1:00 – 4 minutes
• 3×1 From the Floor (Try to establish 1 RM) – 3 minutes

You may focus on the Power or Squat Snatch as you see fit. If you can not OHS with ease do NOT Squat Snatch.
[45 Snatches in 23:00]

Metcon (AMRAP – Reps)

6:00 AMRAP

• 5 Bar-Facing Burpees
• 10 Sit-ups
• 15 Deadlifts 135/95#