6/28/2024

Snatch

Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
* The heavy 3 rep and 2 rep should be touch and go.

“Good afternoon, my name is Russell”

Affiliate Compete (RX+)

4 Rounds

400m Run

10 Clean and Jerks (185/125)

Freedom (RX'd)
4 Rounds
400m Run
10 Clean and Jerks (155/105)

Independence
4 Rounds
400m Run
10 Clean and Jerks (115/80)

Liberty
4 Rounds
300m Run
10 Dumbbell Clean and Jerks (light)

  • Target time: 14-16 minutes

  • Time cap: 18 minutes

CrossFit KGB