Tuesday 5-30-17

CrossFit Lifted – CrossFit

Squat 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 75-78%

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 – Rounds and Reps)

10 minute AMRAP:

2 wallballs (20/14)

4 burpees

6 single-arm dumbbell push presses (3 each arm) (55/35)

Metcon (No Measure)

3 sets:

15 lying leg raises

Rest 60 seconds

https://youtu.be/Wp4BlxcFTkE

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