9/22/2025

Snatch + Overhead Squat

Snatch Complex:
Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)

Touchdown Jesus

Affiliate Compete (RX+)

Every 5:00 (3 sets)

7-5-3

Overhead Squats (135/95)

Bar Muscle Ups

Freedom (RX'd)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (135/95)
12-8-4
Chest to Bar

Independence
Every 5:00 (3 sets)
6-4-2
Overhead Squats (115/80)
12-8-4
Pull Ups

Liberty
Every 5:00 (3 sets)
12-8-4
Dumbbell Squats (light)
Ring Rows

  • Target time each set: 2:30-3:30

  • Time cap each set: 4:00

CrossFit KGB