Snatchsquat
Firebird CrossFit – All Levels
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