2-Position Power Snatch
Build to a Heavy Complex in 10 Minutes
WOD
AMRAP 18
15/12 Calorie Assault Bike
15 Power Snatches 55/75 M 45/75
15 Handstand Push-ups or Strict Press
GENERAL WARM-UP
3 Rounds
30 Seconds Bike (Increase Intensity Each Round)
30 Seconds PVC Pass Throughs
30 Seconds Inchworm to Push-up
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Turn Back Stretch on Wall: 40 Seconds Each Side
Pec Stretch on Wall: 40 Seconds Each Side
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
- Chest
- Traps
- Hamstrings
- Lats
WORKOUT VARIATIONS
HOME GYM
AMRAP 18:
9 Shuttle Runs [10 Meters]
12 Alternating Dumbbell Snatches
15 Push-ups
MODIFICATIONS
2-POSITION POWER SNATCH
- Hang Dumbbell Snatch + Dumbbell Snatch
HANG POWER SNATCH
- Single Arm Dumbbell Hang Power Snatch
- Single Arm Dumbbell Russian Swings
- Odd Object Ground to Overhead
- Kettlebell Swings
- Slamballs
- Box Jumps
PUSH-UPS
- Reduce Reps
- Hands Elevated (Box or Bench)
- Knee Push-ups
ASSAULT BIKE
- Equal Calorie Echo Bike
- Equal Calorie Ski Erg
- 12/9 Calorie Row
- 12/9 Calorie Bike Erg
- 15/12 Calorie Schwinn Bike
- 200 Meter Run
- 150 Meter Air Runner or Trueform
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All outdoor classes are also available via Zoom!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 8 & 9AM
Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782
Log in for ZOOM- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09