Monday 1-15-18

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CrossFit Lifted – CrossFit

Power Snatch

Brief refresher on power snatch technique (foot position, grip, head position, pull extension and catch).

Every 90 seconds for 6 sets:

1 Snatch-grip deadlift +2 power Snatches at 75% of your 1RM power snatch

NOTE: try your best to mimic your setup for the snatch when performing the deadlift. Drop the bar and reset between all reps.

Metcon (Time)

For time:

50 DB Snatches (55/35)

21 burpee box jumpovers (24/20 regional standards)

30 DB Snatches

15 burpee box jumpovers

10 DB Snatches

9 burpee box jump overs

15 minute cap.

Metcon (No Measure)

3 sets:

20 second hollow hold+30 flutter kicks

Rest 45 seconds

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