Friday, December 13, 2019

Snatch - 19.4 Repeat

Friday, December 13, 2019

Crossfit Golden - Lacey/Janet

1200 - 12 of us

Warm Up

2 min jumping jacks
1 min wall slide
1 min squat therapy
1 min prone arm raise

then 2 rounds with pvc of
10 pass throughs
10 behind the neck press
10 overhead squat
10 drop snatch
10 duck walk

then with barbell
8 high hang high pull
8 hang power snatch
8 snatch


Take 20 minutes to build to a Heavy or 1-RM Snatch

Snatch (1-RM)

I worked up from 55, 65, 75, 85, 95 and finally 100# PR!!!!!!

coaching cue:  make sure I have tension when setting up

I was doing better with extension and contact points, but still very slow under the bar.


CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
 10 snatches 95lb/65lb
 12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
 10 bar muscle-ups
 12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

When this came up during the open, I got 88 reps.  This time, I only managed 80 reps, but I felt really smooth and controlled.  I found out, when I got back to my desk, that the scaled workout calls for step overs.  I think that would have made a big difference.  I used a 2 foot take off for all 40 burpees that I did successfully complete.  My tie break time for the first half was 7:50.  A good lesson in being prepared for training and competition.

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