27.8.18

CrossFit 972 – CrossFit

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Oly Technique

New Weightlifting

Every 3:00 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Rep #1 – High Hang Power Snatch (pockets)

Rep #2 – Hang Power Snatch (knee-level)

Rep #3 – Power Snatch (floor)

Rep #4 – High Hang Squat Snatch (pockets)

Rep #5 – Hang Squat Snatch (knee-level)

Rep #6 – Squat Snatch (floor)

Set #1 – 45% of 1-Rep Snatch

Set #2 – 50% of 1-Rep Snatch

Sets #3,4,5 – 55% of 1-Rep Snatch

6 total reps for each set. We want to view each rep as separate from the next, and not as one big complex. Therefore drop each rep from the top. Focus is on our technique in each position, however we do want our hands back on the bar as quickly as possible.

Metcon

Qquick Sand (AMRAP – Reps)

Alternating “On the Minute” x 8 (4 Rounds):

Even Minutes – 18-16-14-12 DB Snatches

Odd Minutes – Max Burpee Box Jump Overs

Rx Dumbbell – 50/35

Rx Box – 24″/20″

Score today is total number of burpee box jump overs