CrossFit Now – CrossFit
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