Snatchsquat

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat (10 min to work to heavy single)

1 High Hang Squat Snatch + 1 Mid-Thigh Squat Snatch + 1 Overhead Squat

Weightlifting

Snatch (5 x 1 )

Power Snatch (5 x 3 )

WOD

Metcon (Time)

In Partners with a pair of dumbbells (50/35 lb.)

Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.

1-6 DB Thrusters

1-6 DB Clusters

1-6 DB Firebreathers

Rx

In Partners with a pair of dumbbells (35/25 lb.)

Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.

1-6 DB Thrust6rs

1-6 DB Clusters

1-6 DB Firebreathers

Fitness

In Partners with a pair of dumbbells

Perform the following movements for 1-6 reps each. P1 does 1 rep, P2 does 1 rep, P1 does 2 reps, P2 does 2 reps—I go you go.

1-6 DB Thrusters

1-6 DB Clusters

1-6 DB Firebreathers

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