Snatch and Lunge

CrossFit Texarkana – CrossFit

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Warm-up (No Measure)

lot trips

3 rounds with barbell

5 down and shrug

5 high pull

5 power snatch

5 perfect air squats

Front Squat (5@40% 5@50% 3@60% 5@75% 3@85% 1+@95%)

Snatch and Lunge (Time)

10 Rounds for time:

5 power snatches 95/65

10 Alt. Oh lunges stationary

*stay in place for lunges- stpe out and step back

15 min time CAP

Cash Out

6×30 yard sprint parking lot

Comp extra work (snatch) (Weight)

7 sets

1 snatch + 1 floating snatch

on floating snatch take the bar back down to shins but do not touch the floor

add weight as needed

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