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STRENGTH

2-Position Power Snatch (Build to a Heavy Complex in 10 Min)

Pos 1 – High Hang (pockets)

Pos 2- Hang (above knee)

WOD

“You Complete Me” (AMRAP – Rounds and Reps)

“You Complete Me”

AMRAP 18

9/7 Calorie Assault Bike

12 Power Snatches

15 Push-ups

Subs

12/9 Calorie Row or 200m Run

RX+-Same as RX+

RX-75/55#

50-59-65/45#, Pull-up on knees

60+-55/35#Pull-upPU on knees

Basics-9 AMRAP, 7 Cals, PVC/BB, PU on knees
DESCRIPTION

The big focus of this 2-part workout is the hang power snatch

We’ll begin with a 2-position power snatch, which hammers the positions we’ll be using in the hang power snatch

Position 1: High Hang (Pockets)

Position 2: Hang (Above the Knee)

These 2 reps are designed to be completed unbroken

Build to weights that are challenging, but support good technique

Following the complex, we’ll complete an 18 min AMRAP

HANG POWER SNATCH

Choose a light weight for the metcon that can be completed in 1-2 sets

PUSH-UPS

Choose a rep number or variation that can be completed in 1-3 quick sets