04-21

NorthJax Crossfit – Group Training

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Snatch Complex III (EMOM x 3 )

Snatch + Hang Snatch (below knee) + Hang Snatch (above knee)
Same Wt across, focus on driving heels in into floor and fully opening hips.

Snatch (5 Mins to build to 1 Hvy rep)

Sore Eyes (2021) (AMRAP – Rounds and Reps)

AMRAP 20

20 Wallballs

20 Snatches

20 Box Jumps

20 Push Presses

20/14 Cal Row
With this “fight gone bad” style workout, the wts should be one we can cycle easily so we can go for larger sets, using the row for recovery.

Try to keep the rounds to consistent times.