Wednesday, March 1, 2017

Squat Snatch

Wednesday, March 1, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - 5 of us

Warm Up

400m Run and WMCF Dynamic warm up (added duck walks)

Squat Snatch

18 Squat Snatches every 70 seconds

After technique demo and building up weight.

I used 65# and only missed 1 rep getting very close to parallel every time.  The recovery time was sufficient, but it was tough to get stable under the bar.


5 Rounds for time

5 Hang Squat Snatch (55#/45#)
10 Burpees

7 minute cap

I used 55# for the first 2 rounds and then went to 45# for the next rounds.  Rx was 115# for men.

I looked up at the clock and saw 1:30 after the first round and knew it would be tough to finish.  I got through 4 burpees on the 4th round for a time penalty of 21 seconds.


Finished with couch stretch and proud pigeon

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