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CrossFit McComb – CrossFit

Warm-up (No Measure)

* 10 Squat Therapy Reps (slow and controlled)

* 10 Squats (faster)

* 5 Push-Up to Down Dog

* 10 scap pulls

* 5 kip swings

* 1 Strict Pull-Up

* 2 Strict Pull-Ups

* 3 Kipping Pull-Ups/C2B

BB warmup

Snatch warmup

A THING OR TWO (Time)

[PART 1 – 0:00-22:00]
6 Rounds x AMRAP 2:00

30 Air Squats

20 Push-ups

10 Chest to Bar Pull-ups

Max Squat Snatches (135/95)

*Rest 2 Minutes Between Rounds

* Score = number of Squat Snatches

*From 22:00-25:00 Recover
* 30:00 workout with two parts

* Part 1 – “A Thing Or Two” – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.

* Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.

* Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.

* At 22:00, we will start Part 2 – Build to a Heavy Squat Snatch.

* After recovering for ~2:00, athletes can aim to make 3-4 attempts. Log heaviest lift.

Squat Snatch ([25:00-30:00] 5:00 EMOM 1 SQUAT SNATCH)

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