CFG - Lucas
1130 - 7 of us
Crossover Symmetry
Warm Up
300m run
air squat
quad - toe touch
bear sit through
ankle driver
pass through
oh pvc duck walk
slow ohs
with pvc
muscle snatch
hhps - hps
power snatch
snatch lift off
snatch
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) - I went 45-55-60#
Immediately followed by…
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
Power Snatch (2 reps @ 75% of 1-RM Snatch) - I went 65-70-70# (high elbows cue)
Immediately followed by…
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch (@ 85% of 1-RM) - I failed at 70# and finished with two sets at 65#
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
I scaled this to 65# and finished in 9:10. I did touch and go power snatches, but was struggling to maintain good form.
Lagniappe
With 15 minutes to spare, I did some rope climbs and HSPU to 2 abmats EMOM style
1-1-1 rope climbs
followed by
1-1-1 HSPU
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