Snatch Complex - Metcon

Tuesday, January 28, 2020

Crossfit Golden - Lacey

1200 - 6 of us

Warm Up

1 min mountain climbers
1 min air squats
1 min dead hang

then

5 wall slide
10 pvc cuban press
10 pvc ohs
10 single leg jumps each leg

10 snatch complex with pvc

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Grip Deadlifts + Hang Snatch
(pause 2 seconds at mid patella on each of the Deadlifts)

I worked up from

35
45
50
55
55
60
65
70
75
80#

Felt good, coaching cue: fight for position on squat

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups

I scaled this to work on double unders for 30 seconds each round; 115# deadlift, 3+2 pull-ups

R1 - 30 DU, unbroken deadlift, 3+2
R2 - 30 DU, unbroken deadlift, 3+2
R3 - 15 DU, unbroken deadlift, 3+2
R4 - 20 DU, unbroken deadlift, 3+2
R5 - 11 DU, unbroken deadlift, 1 PU

stretched lower back on GHD after class