Find Your Snatch

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Snatch (1RM)

Find your heaviest 1RM for today within 15 min.

Intention= Apply what you have learned about snatching to attempt a new PR today.

Back Squat (10, 8, 6, 4 ,2)

E2MOM – 5

Intention- Build leg and glute muscles thicker and

stronger to allow for future movements to feel lighter


20 minute time cap

Metcon (Time)

8 Ring Muscle Ups

800 m Run

4 Ring Muscle Ups

400 m Run

2 Ring Muscle Ups

200 m Run
Intention: Practice your muscle ups under a high

heart rate. Scaling ideas = 3 Pull-ups/ 3 Dips PER muscle up. If you can’t

run those distances non-stop, please cut them in half.