CrossFit – Fri, Sep 26
Novemberfest 2025: Nov. 3-8. Check your emails for the details!
Performance
Squat Snatch (4,3,2,4,3,2)
Fitness
Metcon (Weight)
10 Banded Russian KBS every 2:00 x 6 sets.
Performance Option (AMRAP – Reps)
6 Sets:
AMRAPx1:00
8 Power Snatch (95/65)
Max Bar Facing Burpees for remainder of minute
REST 1:00 between sets
Coach’s Notes: Record total burpees. Snatches should be unbroken every round.
Fitness Option (AMRAP – Reps)
6 Sets:
AMRAPx1:00
10 KBS (70/53)
Max Burpees for remainder of minute
REST 1:00 between sets
Coach’s Notes: Complete a set every 2:00. These are snatch waves so start around 70% of 1 RM and build to around 80% by the set of 2. Then drop back and use the same weights again for the second wave. Drop and reset between reps. If needed keep these light and work technique especially if the squats are challenging.