CrossFit Now – CrossFit
STRENGTH
Squat Snatch Complex- SS+LHSS+OHS
1 Squat Snatch
1 Low Hang Squat Snatch
1 Overhead Squat
WOD
“Middle Management” (Time)
“Middle Management”
For Time:
40/30 Calorie Row
20 Squat Snatches
40/30 Calorie Row
12 min Time Cap
Subs: 30/21 Cal Bike or 400m Run
RX+-115/85#
RX -95/65#
50-59 -65/55#, Power Snatch
60+ -55/45#, Power Snatch
Basics-7 AMRAP 20 Cal Row, PVC/BB Power Snatches
DESCRIPTION
* Today’s two part training day will dial in the higher skilled squat snatch
* We’ll start by working a 3-rep complex that is designed to be completed unbroken
* “Heavy” is relative based on the athlete
* For athletes with excellent technique, the goal will be to build up in weight
* For athletes who need more work on mobility or technique, keep the weight lighter and the focus form
* This first piece is for everyone, regardless of where they are with this movement
* As a reference, low hang means below the knees
* Our conditioning piece today is a quick 3-station workout
* This shorter cardio and weightlifting workout is designed to take between 6-10 minutes
SQUAT SNATCHES
* Choose a light-moderate weight that you could cycle for reps, but will likely complete as quick singles today
* This should be a station that can be completed in less than 4 minutes (5 reps on the minute)
* For athletes who struggle with technique or mobility, there are several options:
* Lower the weight and complete as squat snatches
* Complete these as power snatches instead
* De-construct the squat snatch into: power snatch + overhead squat