30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

FRIDAY

October 27, 2017

CrossFit Spanish Fort – CrossFit

Why Olympic Lifting?? The Snatch increases lean body mass and reduces body fat percentage. One of the unique benefits of Olympic weightlifting is the efficiency of the training—you get a full-body workout.. attacking the back, shoulders, arms, & core all from a single Barbell movement… the Snatch!!! Something to think about before choosing more cardio over these lifts.

Snatch (4×2 @70% 3×1 @80% 3×1 @90%)

4 min EMOM

2 snatches @70%

3 min EMOM

1 snatch @80%

3 min EMOM

1 Snatch @90%

Metcon (Time)

20 Lateral Burpees Over Bar

20 Power Snatches 115/75

20 Lateral Burpees Over Bar

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