5.2.19

CrossFit 972 – CrossFit

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Oly Technique

Tempo Power Snatch

Take 15 minutes to complete

10×1 Tempo Power Snatch

Sets 1-3 @60%

Sets 4-6 @65%

Sets 7&8 @70%

Sets 9&10 @70-75%

*Rest no more than 1 minute between sets

From the Ground to the Knee take a full 5 seconds, after the bar passes the knee explode through the catch where we will pause for another 3 seconds.

Metcon

Double Bubble (AMRAP – Rounds and Reps)

RX:

AMRAPx15

25 Double-Unders

5 Power Snatches (115/80)

25 Double-Unders

10 C2B Pullups

RX+:

AMRAP 15:

25 Double-Unders

5 Power Snatches (115/80)

25 Double-Unders

3 Bar Muscle-Ups