2019年1月15日

Strength

1) Muscle Snatch + Snatch Grip Behind The Neck Press: (5+5) x 3

2) High Hang Jump And Shrug + High Hang Power Snatch to 4”: (1+1)x3x3

(We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch)

3) Power Snatch from Mid Knee (start from the floor, not from the top down) + OHS: (1+1) x 3 x 3 sets.

4) Snatch deadlift to 1 inch off floor + snatch: (2+1)x 5 sets.

*Deadlift to one inch off the floor, place bar back down. Deadlift again to one inch off the floor and then go straight into your snatch from there.


Conditioning

“CrossFit main site 171229”

3 rounds for time of:

60 squats

30 knees-to-elbows

30 ring push-ups