CFG - Greg
1130 - 4 of us
Warm Up
300m run
15 air squat
10 quad stretch + toe touch
5 90/90
30 sec ankle stretch
15 pass through
10 oh duck walk
5 slow ohs
30 sec windmill
with pvc
10 muscle snatch
5 hhps/mid thigh/mid patella
5 power snatch
5 snatch lift off
5 snatch
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch)
Immediately followed by…
Weightlifting
Every 2 minutes, for 8 minutes (4 sets):
Power Snatch (2 reps @ 70-75% of 1-RM Snatch)
Immediately followed by…
Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + Snatch (@ 80-85% of 1-RM)
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
Muscle Snatch - 45-50-55# all pretty good
Power Snatch - 55-65-70-70# good, but trying to stand too early
Snatch Lift-Off + Snatch - 70-65-65-65-65# pretty good, became smoother as I went along
Metcon
For time:
25 Bar-Facing Burpees
50 Ground to Overhead (75/55 lbs)
I scaled this to 45# and still missed the time cap. First 6 burpees in 40 seconds; all 25 in 3:30 (I slowed considerably). I did a mix of muscle snatch and power snatch in sets of 15-10-10-15 and just missed the time cap, completing the last rep after time was called.
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