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BB snatch complex-3RFT
Tuesday, April 9, 2019

Note to our members:

Starting Wednesday, the workouts will no longer be posted on this blog. They will be posted via the sugarwod app.

To access the programming, please download the free Sugarwod app :

Android App: ANDROID

iPhone App:

and search for the CrossFit Montreal track (for members only)

Once your account is created , you can also view the workouts from a desktop at

CrossFit Montreal

Part 1:

Find 1 Rep Heavy for the day  (UNBROKEN)

1 Snatch pull + 1 Hang power snatch + 1 Power snatch

Part 2:

3 rounds for time

25 WB 20/14

30 Steps  1-arm OH DB walking lunge 50/35 (switch arm at 15 steps)


WB lighter medball

DB lunges @ ligther db or no weight


DB Row: stomach on bench w 2 Dumbells

3X 6-8 reps w 1 min rest between sets

1 sec pause on top

(put plates under bench legs if need more elevation for full arm extension)

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