CROSSFIT

CrossFit
Happy Birthday Taylor!
Weightlifting
Snatch
3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex:
1 Power Snatch
1 Squat Snatch

Percentages:
Pausing Snatch Pulls – 70-75-80%
Snatch High Pulls – 50-55-60%
Snatch Complex – 50-55-60%

Squat Snatch
On the 2:00 x 7 Sets:
10′ Handstand Walk
3 Ring/Bar Muscle-Ups
1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

Metcon
Metcon (Time)
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (115/80)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees

CROSSFIT

CrossFit  July 19, 2019

CrossFit
Happy Birthday Taylor!
Weightlifting
Snatch
3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex:
1 Power Snatch
1 Squat Snatch

Percentages:
Pausing Snatch Pulls – 70-75-80%
Snatch High Pulls – 50-55-60%
Snatch Complex – 50-55-60%

Squat Snatch
On the 2:00 x 7 Sets:
10′ Handstand Walk
3 Ring/Bar Muscle-Ups
1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

Metcon
Metcon (Time)
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (115/80)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees