Snatch

Thursday, February 21, 2019

CrossFit Golden - Lacey

12:00 PM

Warm Up

Hip/Hammy stretch

then

7 min AMRAP

5 trunk twists
5 good mornings
5 pass throughs
5 btn strict press
5 ohs
5 drop snatches

then

barbell warm up

5 snatch dl
5 snatch shifts
5 high pull
5 muscle snatch
5 power snatch + ohs
5 snatches

Weightlifting

Building over the course of 10 sets, for 20 minutes (10 sets):

Snatch (1.1)
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

I went 55-60-65-65-65-70-70-70-70 (for 9 sets total, fairly steady on my 70# OHS)

Metcon

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:

30 Air Squats
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups

I scaled to 25 air squats, 10 DBS (25#) and 5 Box HSPU and managed 3 rounds + 7 reps, pacing pretty well the whole way.