Snatch Technique - Metcon

Monday, February 17, 2020

Crossfit Golden - Lucas/Lacey

0700 - 11 of us

Warm Up

1 min jumping jacks
scap cars 5 each side
Y-T-W 10 reps

2 rounds with pvc of
trunk twists
back squat
pass through
behind the neck press
overhead squat

with barbell
5 high pull
5 muscle snatch
5 behind the neck push press
5 overhead squat

5 lift off
5 hang power snatch
5 hang squat 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)

I used

55
60
65
70
75
-
75
80
80
85
85#

Metcon

Metcon (Time)

"2019 CrossFit Games Age Group Qualifier Event #5"
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups

I scaled this to 65# snatches to match the last time I did Isabel on 7/9/2015 in 4:21.  I scaled the HSPU to box HSPU.

This time I finished the snatches in 3:26 (crushing my last time) and finishing the push-ups took me to 8:00.  I started with a set of 3 on the snatches and then switched to quick singles.  I did two 3 rep sets of push-ups and then did doubles the rest of the way.  My triceps were smoked.

Post WOD

Rogue Echo - 5 min, 1.64 miles, 44 calories