Monday, August 19, 2019

Snatch Complex - Metcon

Monday, August 19, 2019

Crossfit Golden - Eliza/Lacey

1200 - 4 of us

Warm Up

1 min row
1 min quad/lunge
1 min foam roll wall slide

1 min row
1 min air squats
1 min foam roll thoracic stretch

1 min row
1 min hip flexor band stretch
1 min squat and reach back

1 min row
1 min banded clams
1 min own stretching (pass throughs)

Weightlifting

Every 2 minutes, for 18 minutes (8 sets):
Hang Snatch + Snatch (1)
Build over the course of the 8 sets to today’s heavy complex.

I went

45
50
55
60
65
70
75
75#

Coaching cue - shoulders back

Metcon

Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

I scaled this to 45# and was able to hold 8/7 for all three sets.  It was hot and my runs fell apart, going from 2:03 to 2:45 by the end.  Overall, I finished in 11:07.

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