Posts tagged weightlifting
TUE JULY 16, 2019 - CROSSFIT

"Be patient and tough; someday this pain will be useful to you.โ€ -Ovid

Warm-up

2 Rounds:
15 Second Single Leg/Single Arm Plank (Each Side)
10 Russian KB Swings
5 Y-T-Wโ€™s
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Snatch Pulls
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 Power Snatch + Ride to Squat
3 Squat Snatch

Strength

Snatch

On the 2:30 x 5 Sets:
3-Position Power Snatch (high hang, hang, floor)
3-Position Squat Snatch (high hang, hang, floor)

Barbell load - 60% of 1RM Snatch

A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week!

Metcon

Metcon (Time)

"Runners High"
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 16 DB Power Snatch (50/35)

Time Cap: 18:00

 

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