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

________________________________

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

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\