CrossFit Firebase Orlando

Snatch Skill/Gymnastics

2:00 Rounds. Complete the barbell complex, then move on to the gymnastic movement for the remainder of the 2:00. No rest between rounds.

Round 1:
Hang Power Snatch
Hang Squat Snatch, then
Frog Stand/Headstand/Handstand/Handstand Walk/OH DB Holds

Round 2:
Hang Power Snatch
Hang Squat Snatch
Overhead Squat, then
Pullups- Strict/L-Sit Muscle/L-Pull/Knee Tuck Pullup/Banded Pullup/Ring Rows

Round 3:
Hang Squat Snatch
Snatch Grip Push Press
Snatch Balance, then
Hollow Rock/Hollow Hold

Round 4:
Snatch Grip Push Press
Snatch Balance
Overhead Squat, then
Dips/Pushups/Negative Pushups

Round 5:
Snatch Balance
2 Overhead Squats
L-Hang/Knee Tuck/Hollow Holds

3:00 rest, then:

5:00 Run for Meters

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