CrossFit Crescent – CrossFit



Snatch + 2 OHS (12 Min EMOM, Progressive)

Full Squat Snatch
Start with a lower weight, perform one full snatch, full squat, stand and then perform 2 full Overhead Squats. Use the remainder of the minute to add weight for the next round.

There are 12 rounds to this, add weight slowly. Look to perform about 90% of your 1 RM on the last round, perhaps more if you feel up to the attempt.

It’s okay to miss a round, the EMOM is just to set the pace. Focus on doing the lifts well and squatting with perfection.

Fitness WoD

Metcon (Time)

3 Rounds for Time

10 Pull-ups (sub 15 ring rows)

15 Power Snatch 75 / 55

20 Sit-ups

Sport WoD

Metcon (Time)

3 Rounds for Time

20 Knees-to-Elbows

15 Pull-ups

10 Power Snatch 115 / 75

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