CrossFit Now – CrossFit
Snatch Complex HHS+HS+PS (15 min to establish)
High Hang Power Snatch (Pockets)+
Hang Power Snatch (Above Knees)+
Power Snatch
STRENGTH
WOD
“Isa-Ball” (AMRAP – Rounds and Reps)
“Isa-ball”
AMRAP 12:
3 Power Snatches
15 Wallballs
RX-135/95#, 20/14#, 10/9′
RX -115/75#, 20/14#, 10/8′
50-59-95/65#, 14/10#, 10/8′
60+-75/55#, 10/6#, 10/8′
Basics-8 AMRAP, PS with PVC/BB
DESCRIPTION
Today’s two part workout will focus on the power snatch
We’ll begin part 1 by breaking the snatch into 3 positions:
The High Hang (Pockets)
The Hang (Above the Knee)
The Floor
Starting from the top and working down allows us to create checkpoints to work through on our way to the full power snatch
The metcon that follows our 1st piece includes the components from the benchmark workouts “Isabel” and “Karen”
We can expect athletes to complete between 6-10 rounds today
POWER SNATCH
Choose a weight that you’ll complete for steady singles today
WALLBALLS
Choose a weight that can be completed within 2 sets per round
Men throw to 10 feet and Women throw to 9 feet
AFTER PARTY
Stamina Squats – 16 min (Weight)
Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
Barbell Loaded at 82% 1RM Front Squat