CROSSFIT

CrossFit
Weightlifting
Stamina Squatting (@ 75% of 3 RM BS)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Snatch
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Working on dialing in the receiving position of the snatch in this 2-movement complex
On both reps, pause for 3 seconds in the receiving position of the snatch before standing
Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets
This complex is meant to be completed without dropping the barbell
The Power Snatch starts from the floor
The Low-Hang Power Snatch starts from just below the knee

Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 60/40
21 Single Dumbbell Squats 60/40

CROSSFIT

CrossFit  August 12, 2019

CrossFit
Weightlifting
Stamina Squatting (@ 75% of 3 RM BS)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Snatch
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch

Working on dialing in the receiving position of the snatch in this 2-movement complex
On both reps, pause for 3 seconds in the receiving position of the snatch before standing
Start at 60% of your 1RM Snatch and steadily build to a heavy complex over the 7 sets
This complex is meant to be completed without dropping the barbell
The Power Snatch starts from the floor
The Low-Hang Power Snatch starts from just below the knee

Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 60/40
21 Single Dumbbell Squats 60/40