Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Thursday, October 17, 2019

Snatch - Metcon

Thursday, October 17, 2019

Crossfit Golden - Lacey

1200 - 7 of us

Warm Up

45 sec squat hold
45 sec air squat
45 sec jump squat
45 sec hands ohs

5 min amrap of
5 pass through
5 trunk twist
5 good mornings
5 strict press
5 ohs

5 snatch grip deadlift
5 shift
5 high pull
5 muscle snatch
5 snatch
5 ohs


Five sets of:
Snatch (1.1.1)

(rest 5 seconds between singles)
Rest 2 minutes between sets

I started with 45# and worked up in 5# increments to 75# (7 sets).  All of them felt really good.


In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. 

I used 55# for the OHS and could have gone maybe 5-10# heavier.
I used 16kg for the KBS
I was able to do 20 double unders within the 1:15 cap/round.  R1/R2 - 3 sets; R3 - 2 sets; R4/R5 - unbroken double unders

I paired up with Chris and we finished in 11:26

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