Snatch Complex
Heavy Complex:
1 Snatch
1 Low Hang Snatch (just below the knee)
1 Overhead Squat
WOD
For Time:
30/40 Calorie Row
20 Snatches 85/115 M-65/95
30/40 Calorie Row
GENERAL WARM-UP
1 Round
1 Minute Row
1 Minute Active Samson + Air Squat
45 Seconds Row
45 Seconds Slow Air Squats (Arms Overhead)
30 Seconds Row
30 Seconds PVC Overhead Squats
Overhead Squat 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
PVC Pass Throughs: 1 Minute
PVC Lat Stretch: 1 Minute
PVC Wall Squats: 1 Minute
PVC Sotts Press: 1 Minute
AFTER PARTY
Alternating On the Minute x 12 (4 Rounds):
Minute 1: 30 Seconds Jumping Lunges
Minute 2: 50 Double Unders
Minute 3: 50′ Single Dumbbell Overhead Lunge
Minute 4: Plank DB Slide
WORKOUT VARIATIONS
HOME GYM
For Time:
400 Meter Run
20 Devil’s Press 35/50 M25/40
400 Meter Run
MODIFICATIONS
40/30 ROW
- 30/21 Calorie Assault Bike, Echo Bike, or Bike Erg
- 50/35 Calorie Schwinn Bike
- 400 Meter Run
- 300 Meter Air Runner or Trueform
20 SQUAT SNATCHES
- 20 Power Snatches
- 40 Single Dumbbell Power or Squat Snatches
- 50 Odd Object Ground to Overhead
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Check out our outdoor and Zoom class schedule!
MONDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
TUESDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
WEDNESDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
THURSDAY
CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM
ZOOM- 9AM
CONCRETE JUNGLE GYM- 5:30PM
FRIDAY
CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM
ZOOM- 9AM
SATURDAY
CONCRETE JUNGLE GYM- 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