Snatch Complex - Metcon

Tuesday, February 4, 2020

Crossfit Golden - Lacey/Janet

1200 - 13 of us

Warm Up

1 min jumping jacks
scap cars (circles) 5 each direction
Y - T - W 15 reps

then

2 rounds with pvc of
10 trunk twists
10 back squat
10 pass through
10 reverse pass through
10 behind the neck press
10 ohs

then with barbell

5 high pull
5 muscle snatch
5 btn push press
5 ohs
5 snatch lift off
5 hang power snatch
5 hang snatch

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid Patella

(pause 2 seconds at mid patella on each of the lift-offs, after the pause on the second lift off, continue into snatch)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

I worked up from

45
50
55
60
65
70
75
80
85
90#

and made every attempt.  Coaching cue:  knees do not push out on the lift off, point toes forward and knees come back during lift off.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
6 Power Snatches (135/95 lbs)
9 Burpees Over the Barbell
12 Toes to Bar

I scaled this to 75# power snatches and strict hanging knee raises.  I finished 3 rounds + 14 reps.