Monday 6-5-17

CrossFit Lifted – CrossFit

Snatch

10 minute Demo/Refresher, then two options:

Option A: Every 2 minutes for 8 minutes, 4 squat snatches (up 5 to 10 pounds from last week)

Option B: Every Two Minutes for 8 minutes, 3 squat snatches at 78-81%

Option A: This option is for beginners still learning the movement. You can use something as light as a PVC pipe, or a bar with minimal weight, but the focus should be on mechanics and learning the movement properly. You may move up 5 to 10 pounds from last week if the coach deems your technique reflects positively.

Option B: this option is for experienced lifters with a tested 1 rep max.

If you are not sure which category you fall into, ask a coach for assistance

Metcon (AMRAP – Reps)

7 minute AMRAP:

15-12-9

Front squats (95/65)

Burpees

Rest 3 minutes, then:

Metcon (AMRAP – Reps)

7 min AMRAP:

9-12-15

Burpees

Front squats (95/65)

Metcon (3 Rounds for reps)

3 sets:

Max unbroken strict pull-ups (band ok)

Rest 1 minute

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