MON FEBRUARY 4, 2019 - CROSSFIT

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“There is only one thing that makes a dream impossible to achieve: the fear of failure.” -Paulo Coelho

Warm-up

2 Rounds
5 Y-T-W’s
5 Cubans
10 World’s Greatest Stretch (5 each side)
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Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 Power Snatch
3 Snatch Balance (½ Squat)

Strength

A: Power Snatch (5 x 1)

15:00 Running Clock

Snatch Primer
On the Minute x 5:
1 Halting Power Snatch*
50%-55%-60% x 3
*2 Second pause just off the floor, knees, and pockets

B: Power Snatch (5 x 3)

Snatch Primer (B)
On the Minute x 5:
1 Snatch Pull
1 Snatch High Pull
1 Power Snatch
60%-65%-70% x 3

C: Power Snatch (5 x 1)

On the Minute x 5:
1 Power Snatch, building to a heavy.

Metcon (AMRAP - Rounds and Reps)

"Double Date"
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double-Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Metcon

Cool Down/Mobility

10 T-Spine Rotates
10 Cat/Cow
Banded Shoulder Stretch (1:00 Each Way)

 

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