09JAN19

Posted on January 8, 2019 Under Blog 0 Comments

CrossFit Reality – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm Up:

3000m Row + Planks

1 person rows 1 planks

Group Snatch Warm up

SKILL DEVELOPMENT

Warm-up (No Measure)

Introduction to the Snatch:

1.) Power Snatch from Power Position

2.) Hang Power Snatch

3.) Touch n Go Power Snatch

4.) Power Snatch

5.) Power Snatch + OH Squat

6.) Squat Snatch

*Snatch Balance can be used to help build confidence in getting under a heavy bar overhead.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

5 Hang Power Snatch

5 T2B

5 Burpees Over Bar

*SCALED OPTIONS*

T2B = Hanging Straight Leg raises = Hanging Knee Raises

*If there were an RX it would be 135/95, but for this WOD RX is whatever weight the athlete is capable of doing under control.