Snatch Complex

Monday, March 4, 2019

CrossFit Golden - Patrick

6:30 PM

Warm Up

1 min air squat / squat jumps
10 banded side steps each direction
10 banded good mornings
10 banded OH press
10 banded OH squat
10 trunk twists
10 banded pass throughs

Barbell warm up

5 hang high pulls
5 hang snatch
5 snatch

Weightlifting

Five sets of:

Hang Snatch + Snatch (1 Rep)
Rest 20 seconds
High Box Jump (1.1.1.1.1)
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes

This was a pretty good complex for me.  I went

45 / 24
55 / 24
60 / 30
65 / 30
70 / 30

I felt safe and controlled at 70# and 30" box jumps.   

Metcon

Three rounds for time of:
10 Bar Facing Burpees
15 Overhead Squats (135/95 lbs)

I used a 45# bar and got through the metcon in 9:45