CrossFit9 – CrossFit WOD
Olympic Weightlifting
Week 2 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.
A: Snatch (4 x 3)
*Athlete’s choice to work on power or squat snatch.
Reset bar at the floor
Work your way up to a moderately heavy (not more like 75-80% of 1RM) but technically sound set of 3.
Complete all snatch sets before moving to tall snatch.
B: Tall Snatch (3 x 5 very light (just the bar or light plates))
AKA Snatch pull-unders, dead-hang snatch. Details: http://www.catalystathletics.com/exercise/217/Tall-Snatch/
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
15/12 calorie echo bike or ski
12 toes to bar
10 hang power snatches
L1: 45/35
L2: 95/65
L3: 115/85