CrossFit Hang Snatch

Monday, August 24, 2015

Coach Meriah

(11AM) Mandy, Ben, Matt and me

Warm Up

Pass Throughs, Around the Worlds, followed by 3 Rounds of 10 OH Squat with PVC, 10 Controlled Kips, 10 Perfect Push-ups and 50M Run

WOD

20 minutes to work up to 1RM Hang Snatch. 

Technique included high finish (on toes, tall chest) to under, crease to high elbows to under, and above knees, pivot knees forward, keep bar close and under.

I went through a progression of 3x35#, 3x45#, 3x55#, 2x65#, 2x75# and finally 1x85# PR!

For some reason, I was really unsteady getting under the bar.  I have done Isabel with 65#, but was not feeling it today.  I did feel pretty good about my form and lockout.

then

For Time:  21-15-9 Hang Snatch, lateral burpee over bar.  Rx 115#, L2 95#, L3 75#

This was a real burner that I finished in 10:32 with 35# Snatches.  Upon starting the first round of burpees, I was really worried about the 12 minute cap.  The Hang Snatch weight was right and I could do the rounds unbroken, but would have been dropping it at a higher weight.  The burpees truly did me in and I could never establish a rhythm.

Mobility:  Finished with flared legs on wall, squat on wall, banded shoulders, and roller on back.