Verdant CrossFit, Verdant CrossFit North – CrossFit
Power Snatch (3 3 2 2 )
Do that this in singles, no touch and go.
80, 80, 85, 88
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP
8 Power Snatch (135/95)
20 Wallball Shot (20/14)
This is a great test to master pairing the hinge pattern with the squat. At the end of the day that’s the objective, so scale by degree not be kind.
135/95 = medium weight
HOME: Metcon (AMRAP – Rounds and Reps)
Warm Up
3 Rounds
15 half burpees
15 goodmornings
15 air squat
KB/DB Snatch EMOM
12 Min
Odd: 10 Right arm
Even: 10 Left arm
9 AMRAP
8 Alt KB/DB snatch
20 Goblet Squats