Snatch Complex - Metcon

Monday, April 29, 2019

CrossFit Golden - Lacey/Janet

1530 ~ 14 of us

Warm Up

20 burpees plus squat jump
10 air squat stretch
10 long band side step
10 banded pass through
10 banded good mornings
10 banded strict press
10 trunk twists (each side)
10 boot strappers
10 slow banded ohs

barbell warm up

5 snatch grip deadlift
5 high hang snatch
5 btn push press
5 ohs

Weightlifting

For each - Every 2 minutes, for 6 minutes (3 sets):

High-Hang Snatch (2)

35
45
50#

Hang Snatch (2)

55
60
65#

2 Snatch Lift-Offs + Snatch (2)

70
75
80#

Metcon

For time:
800 Meter Run
30 Burpees Over the Barbell (lateral)
15 Hang Power Snatches (155/105 lbs)

I did the 800m run in 4:06 (one of my better times to date)
I did step over burpees and finished at 8:15
I used 55# for the hang power snatches and was able to go 8/7/4.  Metcon was looking for sets of 2-3 so I should have gone a little heavier.  Finished in 10:01