Snatch

10 min Warm-Up

For Time – Randy

• 75 Power Snatches (75/55)

Part 2 – Cardio Round-Up to 200 Cal

• Air Runner
• Ski Erg
• Assault Bike
• Rower
• C2 Bike
• Rest

15-Minute Warm-up (Inspired by Training Think Tank)

2 Sets

• 250m Row
• 250m Ski

2 Sets

• 10 Banded Good Mornings
• 5/side DB Suitcase DL
• 5/side DB High Pull
• 5/side DB Push Press

1 Set

• 5 DB Snatch (single arm)
• 5 Lateral Burpees over DB
• 5 DB Snatch (opposite arm)
• 5 DB Burpees

Rest For 5 minutes — (this is a high-heart-rate workout — elevate your heart rate during the warm-up.)

CrossFit Open 24.1 For Time (15 min cap)

• 21 1-arm DB Snatches (single arm) (50lb/35lb)
• 21 Lateral Burpees over DB
• 21 1-arm DB Snatches (opposite arm)
• 21 Lateral Burpees Over DB
• 15 1-arm DB Snatches (single arm)
• 15 Lateral Burpees over DB
• 15 1-arm DB Snatches (opposite arm)
• 15 Lateral Burpees Over DB
• 9 1-arm DB Snatches (single arm)
• 9 Lateral Burpees over DB
• 9 1-arm DB Snatches (opposite arm)
• 9 Lateral Burpees Over DB

8 Rounds E1.5MOM

• 1 Snatch (increasing weight)
• Accumulate a total of 60 pull-ups during the time.

As a Team, Complete 3 Rounds For Time

round 1: 30 reps / Athlete
round 2: 20 reps / Athlete
round 3: 10 reps / Athlete

• Ski Erg Cals
• Snatches (95/65)

Partition as needed
All athletes have to complete each round’s required reps/athlete.

10-minute Warm-up/Set-up

3 Rounds for Time

• 21 Alt 1 arm Hang Snatches. (53, 35 KB)
• 15 Goblet Squats
• 9 Box Overs

3, 2, 1 Wall Walks Between Rounds

10-minute Warm-up

10-minute AMRAP

• 5 Hang Snatches (115/75)
• 10 Deadlifts
• 15 Box Jumps/Step-Ups

10 min Set-up/warm-up

Deadlift

• 2 x 5
• 1 x 5
• 1 x 3
• 1 x 3
• 1 x 2
• 1 x 3

5 x 12

• Seated Rows
• Reverse Hypers

5 x 12

• Lat Pull Downs

10 min Set-up/warm-up

10 Rounds of E1.5MOM

• 1 x Snatch (140/95)
• 5 x Toes-To-Bar or 10 Sit-ups

10 Rounds For Time

• 1 x 25m Med-Ball Bear Hug Carries (80/50)
• 8 x Med-Ball Shoulder-to-Overhead
• 20 x Single Unders Jump Rope or Plate Jumps

15 min Warm-up/Set-up

4 rounds for Time (25min cap) – Partner Waterfall

• 16 Thrusters (95lb/65lb)
• 8 DB/KB – Box Step-Overs (35s/25s) – 20″ Box
• 4 – Faux Rope Climb Complex
  • 1- Air Squat
  • 1 – Pull-up
  • 1 – Toes-to-bar

10 min Warm-up/Set-up

25 – 20 – 15 – 10 – 5

• Cal Assault Bike
• Kettlebell Swings (53/35)
• 1 min rest between rounds

10 min Warm-up/Set-up

5 Rounds (u go I go)

• 1 Snatch (135/95)
• 300m Run or 750m C2 bike
• 5 Squat Cleans (135/95)