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


October 06, 2015

CrossFit Spanish Fort – CrossFit

Snatch Balance (Build to Heaviest Set of 3)

If OH Squats are a weakness do a complex of 2 snatch grip push press + 2 OHS instead

Snatch Complex (10 Min of Work)

1 Snatch Grip Deadlift

1 Sntch Grip High Pull

1 Snatch
The focus here is getting that bar into the hip pocket & not pulling too early with the arms.

Metcon (AMRAP – Rounds and Reps)


10 Hang Snatches 75/55

20 Sit-Ups

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