Monday 10-30-17

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CrossFit Lifted – CrossFit


10 minute Snatch technique/warm up:

-set up

-first pull

-full extension

-high pull

-muscle to power to full

E2MOM 10:

3 Snatches at 70-75%

Stay light and develop proper technique, so that you can increase load as we continue into this cycle. If this percentage is too heavy, back it off a bit.

Metcon (No Measure)

Brief refresher on power snatches/clean n jerks/push jerks

NOTE: use this as a time to practice touch n go technique, as well as determine a good weight to use during the workout.

Metcon (AMRAP – Rounds and Reps)

3 minute AMRAP:

3 power Snatches (95/65)

3 burpees

Rest 1 minute, then:

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

6 clean n jerks (95/65)

6 burpees

Rest 2 minutes, then:

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

9 shoulder to over head (95/65)

9 burpees

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