Snatch - Metcon

Wednesday, June 26, 2019

Crossfit Golden - Lacey/Paige

1200 - 10 of us

Warm Up

8 min amrap of

10 jump squat
5 pvc pass through
5 pvc trunk twist
5 slow pvc oh squat
5 ohs steps forward/back
10 banded ohs

I got through ~3 rounds

barbell warm up (35#)

4 high hang pull
4 muscle snatch
4 ohs
6 snatch

Weightlifting

Every 2 minutes, for 20 minutes (10 sets):
Snatch (1)
Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

I went

45
50
55
60
70
-
75
80
85
90
95 PR!

Coaching cue - really stay punched up with active shoulders

The weight felt pretty good through 85#.  90 and 95# were power snatches with an overhead squat

Metcon

Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (95/65 lbs)

This was as bad as it sounded but over pretty quick.

R1:  step overs, started with 45# for 7/7 then stripped to 35# for last 7 (4:45)
R2:  step overs, 5/5/5 (8:20, 3:25)
R3:  step overs, 5/4 (10:33, 2:13)

I feel like the scale was perfect, based on the estimate per round.

Reverse Hyper

My back was a little tight so I finished with the reverse hyper

2x8x90#