CrossFit Now – CrossFit
0:00: Snatch Complex HHS HS PS OHS (Weight)
1 High Hang Snatch+ 1 Hang
Snatch + 1 Power Snatch+
3 Overhead Squats
1:30: Snatch Complex HHS HS PS OHS (Weight)
1 High Hang Snatch+ 1 Hang
Snatch + 1 Power Snatch+
3 Overhead Squats
3:00: Snatch Complex HHS HS PS OHS (Weight)
1 High Hang Snatch+ 1 Hang
Snatch + 1 Power Snatch+
3 Overhead Squats
4:30: Snatch Complex HHS HS PS OHS (Weight)
1 High Hang Snatch+ 1 Hang
Snatch + 1 Power Snatch+
3 Overhead Squats
6:00: Snatch Complex HHS HS PS OHS (Weight)
1 High Hang Snatch+ 1 Hang
Snatch + 1 Power Snatch+
3 Overhead Squats
7:30: Snatch Complex HHS HS PS OHS (Weight)
1 High Hang Snatch+ 1 Hang
Snatch + 1 Power Snatch+
3 Overhead Squats
WOD
“Bi Weekly” (Time)
“Bi-Weekly”
4 Rounds For Time:
10 Burpee Pull-ups
20 Hang Power Snatches
21/15 Calorie Bike
20 Min Time Cap
Subs
30/21 Cal Row or 400m Run
RX+-Same as RX
RX-75/55#
50-59-65/45#, Jumping pull ups
60+-55/35#, Burpee Ring Rows
Basics-5 Burpee Ring Rows, 10 HPS w/BB/PVC, 10 Cal
DESCRIPTION
We’ll kick off this two part day with some snatch technique that will carry over well into the metcon
Athletes will complete 6 sets of 6 unbroken reps on the barbell:
1 High Hang Power Snatch (Pockets)
1 Hang Power Snatch (Above the Knee)
1 Power Snatch (Floor)
3 Overhead Squats
The goal here is to use light-moderate weights that support excellent technique
We’ll then move into a 4-round triplet workout
Let’s cap this piece at 20 minutes (5 minutes average per round)
BURPEE PULL-UPS
Choose a pull-up bar that is just out of the reach of the fingertips
Athletes can step or jump out of the burpee
Jump as much as you’d like to into the pull-up, as long as this chin gets over the bar
HANG POWER SNATCHES
Hang power snatches will stay above the knee in the bottom position
Choose a light weight that can be completed within 3 sets during the workout