CrossFit Firebase Orlando

SnatchSquatch

Wendler Bench or Shoulder Press. Wk 1
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
5 Reps @ 80% of 1 RM
5 or more @ 85% of 1 RM

WOD
6 Rounds* of:
1 Snatch Grip Deadlift
1 High Squat Snatch
1 Snatch Balance
1 Overhead Squat

*Each round consists of 3 unbroken rounds of the 4 movements.

For Load.

 

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