Snatch Complex - Metcon

Tuesday, December 10, 2024

Back Country CrossFit West (Coach Rachel)

1630 (8 of us)

Warm Up

Row

Pigeon Stretch

90/90 Rotations

PVC Overhead Squats

Over Under Shoulder Stretch

Hang Snatch Pull

Hang Power Snatch

Hang Squat Snatch

Hang Clean Pull

Hang Power Clean

Hang Squat Clean

Strength

Clean Complex

Every 90 seconds x 8

1 Hang Snatch Pull

1 Hang Power Snatch

1 Hang Snatch

I started at 55, 60, 65 and had form breakdown in the full squat snatch and backed the weight down to 60 pounds for the last 5 sets.

Metcon (Health)

2 Sets of EMOM6 Alternating

5 Hang Power Cleans (95/65)

Max Calorie Row

-rest 3 min between sets-

I used 85 pounds for the Hang Power Cleans and was moving well.  The rows were pretty good at around 13-14 calories in a minute targeting 800 calories/hour.  My total was 39 + 41 = 80 calories.

KB Hold Challenge

12/4/2024 - 2:16 (cumulative 2:16)

12/5/2024 - 1:00 (cumulative 3:16)

12/6/2024 - 1:30 (cumulative 4:46)

12/9/2024 - 1:30 (cumulative 6:16)

12/10/2024 - 1:30 (cumulative 7:46)