Squat Snatch
Build to heavy single

"Snake Bite"
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

3-Position Squat Snatch
Build to moderate Complex

“Snake Bite”
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

Notes:
“Death is one prophecy that hasn’t failed.” – Edmund Wilson
 
Have you ever been asked, “What would you do if you only had a week to live?”
 
Few t...

Snatch Complex
Build to a Heavy:
Power Snatch + Overhead Squat + Squat Snatch

"Over and Out"
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Notes:

Snatch positioning is the f...

Squat Snatch
Heavy Single

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

L2
Sub Regular Burpees

L1
12 Hang Power Snatch
10 Burpee
12 Front Squat
10 Burpee
...

“Snake Bite”
Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

L1
15-12-9
Hang Muscle...

Squat Snatch
Build to a Heavy Single

“Ring of Fire”
AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…
Up by (1) rep until finish

L2
AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4...

“Snake Bite”
Option A:
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups
__________________
Option B:
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups
__________________
Option C:
For Time:
15-12-9
Power Snatch (75/55)
Ove...

“Amanda”
For Time:
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)

L2
Sub Bar MU or
Jumping Bar MU or
Burpee C2B


L1
9-7-5
Burpee
Ring Row
Power Snatch

Notes:

Classic CrossFit benchmark workout today with “Amanda”, a combination of high skill gymnastics and weightlifting. Wh...