CrossFit Factory Square – CrossFit
Hang Snatch (15 minutes to find a 1 rep hang snatch for the day)
this is a hang squat snatch variation, practice from above the knee position and work on fast extension and pull under the bar, practice.
Metcon (AMRAP – Rounds and Reps)
15 minute A.M.R.A.P.
1 Snatch 135/95
5/3 Calorie Row
2 Snatch 135/95
10/6 Calorie Row
3 Snatches 135/95
15/9 Calorie Row
4 Snatches 135/95
20/12 Calorie Row
*add 1 rep to the snatch and 5 reps to row until time is up, squatting variation*
completing a round would mean you finished 1 snatch plus 5/3 calories on the row, thus score would be 1 round zero reps.
modify the snatch to a load that is manageable for touch an go in the early rounds but allows for quick singles in the later rounds, this is squat snatch variation.