CrossFit Factory Square – CrossFit

Olympic Weightlifting

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*

wod details:

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.