In 10:00 build to a moderate set of 3 reps of:

Muscle Snatch

Technique and quality is the goal for today


“Four Square”

Complete the following on the 4:00 x 5 Rounds of:

300/250 Meter Row

20 AbMat Sit-ups

3 Power Snatches

Athletes Build in Weight Over the 5 Rounds

 Hez trying to think about anything but being on that bike!

Muscle Snatch, Which One Is That?

In today’s strength piece you will be working on the Muscle Snatch. Some of you might not know what that is but don’t worry, we will help you! Here is a video from CompTrain to help you see what we will be doing today in the first part and key points to think about when doing Muscle Snatches. Have fun with this and remember, technique and form are the priority today!



Leave a Reply

Your email address will not be published. Required fields are marked *


Sign up for CrossFit Evolve email news and updates.

Stay up to date on our programs, news, special events, and content.