CrossFit Firebase Orlando

Snatch Complex

TORC Back Squats – Week 9
Warm Up – 50%x6 60%x4
Heavy Sets – 75%x2 80%x2 85%x2 90%x2 95%x2
Drop Sets – 90%x4 85%x6 80%x8
(MAX OUT ON FRONT SQUATS NEXT MONDAY 3/11)
(MAX OUT ON BACK SQUATS THE FOLLOWING MONDAY 3/18)

WOD – Complete 3 ROUNDS For Time

3 Snatch Complexes* (RX=115/75 RTG=135/95)
12 Pull-Ups (RX=Chin Over Bar RTG=Chest To Bar)

1 Snatch Complex = (1 Power Snatch + 1 Squat Snatch + 1 OH Squat)
*If shoulder issues modify complex to (1 power clean + 1 squat clean + 1 front squat)

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