Snatch - Metcon

Wednesday, November 20, 2019

Crossfit Golden - Lacey/Janet

1200 - 7 of us

Pre-Warm Up

Foam roll
1 round of Cindy
Pass throughs

Warm Up

1 min jumping jacks
1 min banded pass through
1 min air squat + jump squat
1 min banded OHS

then with PVC
5 dip drive
5 dip drive shrug
5 dip drive high pull
5 muscle snatch
5 ohs
5 snatch

repeat with barbell

Weightlifting

Take 15 minutes to build to today’s 1-RM Snatch

Snatch (1- RM)

I worked up from 35, 45, 55, 65, 75 and finally 85.  85# did not feel real good and was mostly a power snatch and then OHS.  75# felt really good.

Metcon

Metcon (Weight)

Every minute, on the minute, for 20 minutes:
Station 1 – Row Sprint x 30 seconds
Station 2 – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM

I started off around 1100 cal/hr for the row and dropped off to around 900 cal/hr for the 30 sec sprints.  Total 82 calories

I used 65# (76% of today's heavy) for the snatches.  I did all power snatch and all singles.