Power Snatch - Metcon

Tuesday, January 21, 2025

Westbound CrossFit (Coach Loni)

1200 (4 of us)

WARM UP

200' shuttle run

8 PVC overhead squats

MOVEMENT/MOBILITY

:30 dead hang

4/4 strict single straight leg raise w/ :02 hold

8 single leg TTB

4 TTB OR kipping knee raises as high as possible

4/4 single arm KB swing

4/4 single arm KB swing + high pull

:20 single KB overhead carry + 4 KB shoulder press / side

4/4 KB snatches

6 PVC snatch deadlift to mid thigh

6 PVC high hang jump and punch overhead

6 PVC power snatch

3 snatch deadlift to mid thigh

3 high hang power snatch

3 power snatch

STRENGTH

E:30 x 16

1 Power Snatch @ 65-72%

+

3 Sets

1 Power Snatch @ 15-25# Heavier than Above

----2:00 Rest B/t----

Snatch

1 x 1

I did 16 x 55# power snatches followed by 75-75-75# power snatches

METCON

Health

3 Sets of 5:00

400' Shuttle Run

+ AMRAP w/ Remaining Time

4/4 Hang KB Snatch (25/15#)

6 Burpees to 6"

8 Hanging Knee Raises

----1:00 Rest b/t Sets----

*Athletes will pick up where they left off each set on AMRAP

I scaled to an 18# KB and was moving well with it.

Round 1 - 2 full rounds

Round 2 - 1 round + 14 reps (finished burpees)

Round 3 - 1 round + 19 reps (got through 3 burpees)

I started doing step up burpees in the second round.  It was still nice to get 33 burpees completed.  Feeling better about Hyrox.