CrossFit One World – CrossFit
Snatch Complex (6 Rounds for weight)
E2MOM x 6
3 Snatch Grip Pulls
2 Muscle Snatch
1 Power Snatch
Working weight 70-75% of 1RM muscle snatch. Use a lighter load if you don’t know what your muscle snatch is. Focus is on keeping the bar close to your body.
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Metcon (AMRAP – Rounds and Reps)
For 3 cycles:
AMRAP in 3 mins of:
9/7 Calorie Row or Echo/Assault Bike
7 Power Snatches, 75/55 lbs
5 Bar Facing Burpees
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
The intent of this workout is to push the pace through each AMRAP. The goal is 2 rounds per AMRAP.