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April 21, 2021
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April 23, 2021

CrossFit Rome – CrossFit

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Hang Snatch

In 12:00

Build to a Heavy Triple

*Athletes will have 12 minutes to build to a heavy triple hang snatch.

Clean Shave II (AMRAP – Rounds and Reps)

AMRAP 10:

10 Box Jump Overs (24″/20″)

10 Hang Squat Snatches 65/45 (Rx+ 95/65)
## DESCRIPTION

* A classic gasser!!!!!! This one is fast and there is no place to hide!

* 10-minute workout

* There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.

* Remind your athletes that the legs are going to

* Athlete can shoot for 2-2:30 minute rounds.

* Goal: 4-5 Rounds

# HANG SQUAT SNATCH

* A jump and land in an overhead squat – from the hang! Woof! This will demand a lot of the lower back and lats.

* Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!

After Party

# ACCESSORY (BEYOND THE 60)

(Optional: to be completed outside of the 60:00 class)

* 400m Double KB Farmer’s Carry (70/53)

Warm-up

# WORKOUT VARIATIONS

## Equipment Free

**AMRAP 10:**

* 10 Burpees over an object

* 12 V-ups



## Home Gym

**AMRAP 10:**

* 15 Lateral Burpees Over Dumbbell

* 20 Dumbbell Snatches (50/35)