CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Snatch (EMOM 8: Building )

EMOM for 8 minutes perform 1 squat snatch. The goal is to increase load across all 8 rounds. Athlete may also stay at 1 load across all 8 rounds, or increase every few rounds to work on technique.

*Adjust Sets in reps in scoring to reflect your heaviest consecutive lifts.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
(15 min Time Cap)

Scale 1:

9-7-5

Bar Muscle Ups

Squat Snatch 135/95# or 115/75#

Scale 2:

18-15-12

Chest to Bar Pull Ups

9-7-5

Ring Dips

Squat Snatch 135/95#

Scale 3:

18-15-12

Pull Ups

Box Dips

9-7-5

Squat Snatch 115/75#

Scale 4:

18-15-12

Pull Up

Box Dips

9-7-5

Squat Snatch 95/65#

Scale 5:

18-15-12

Strict Banded Pull Ups

Box Dips

9-7-5

Squat Snatch (60% 1RM)

Scale 6:

18-15-12

Ring Row

Box Dips

9-7-5

Squat Snatch (60% 1RM)