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


September 03, 2015

CrossFit Spanish Fort – CrossFit

“Ain’t nothing to it but to do it.”

Squat Snatch Complex (4 Sets at 80% of Max)

1 Hang Squat Snatch + 1 Squat Snatch
If you have trouble with a full snatch.. Or “squat snatch” then work on a Overhead squat after catching it in the power position.

Death by DB Snatches (AMRAP – Rounds and Reps)

15x EMOM:

Alternating DB Snatch (50/30#)


With a continuously running clock, perform 1 alternating dumbbell snatch (aka 1 rep each arm) and 1 burpee the first minute, 2 alternating dumbbell snatches (aka 2 reps each arm) and 2 buprees the second minute, 3 alternating dumbbell snatches and 3 burpees on the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. When/if that occurs, return to 1 rep for each arm.

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