Snatch - Metcon

Monday, November 4, 2019

Crossfit Golden - Lacey/Eliza

1200 - 13 of us

Warm Up

45 sec squat hold
45 sec fast air squat
45 sec jump squat
45 sec arms interlocked oh squat

then

5 min amrap with pvc of
5 pass through
5 trunk twist
5 good morning
5 snatch grip press
5 ohs

then barbell warm up
shin to knee
knee to hip crease
muscle snatch
snatch balance
full snatch

Weightlifting

Every 2:30, for 15 minutes (6 sets) of:
Snatch (1.1 )
(rest 5-7 seconds between singles)
Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

I did

65
70
75
80 failed both attempts
75
75

coaching cue - think about getting bar to chest level and then getting under it quick
coaching cue - really press arms and get stable with head through shoulders before standing it up

Metcon

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)

I scaled this to 55# and was able to go 5/5/1/1/1/1/1 on the first round and all singles on the second round.  The burpees were surprisingly smooth.

R1 - 8:30
R2 - 9:31