Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Snatch (Build to a 1RM
Tempo Pull Squat Snatch

*Tempo Pull= :3-4sec

**Stay between 50-70% of 1RM

Metcon (No Measure)

4 Sets:

Hollow Hold (repeatable times)

Metcon (No Measure)


1)AMRAP 14 Minutes

15/13 Calorie Row

45 Double Unders

15 Alternating DB Snatch 50/35

2)Pick One:

2K C2 Bike

1K Ski

1K Row

3)4 Rounds

1 Smooth Set of Muscle Ups


1 Max Set of Muscle Ups

Rest 3:00 Between all sets

4)Snatch Grip RDLs

3×5 @ 85%+ 1RM Snatch