Phone: (813) 440-8882

Friday December 21

20
Dec

Friday December 21

We are going to jump right into technique work today at the top of each hour. If you want to stretch or row arrive a little early
Snatch technique work
0-1 Minutes 10 snatch grip high pulls
2-3 Minutes 10 Power position power snatches
3-4 minutes 8 hang position power snatches
4-5 Minutes 8 Power snatches from the shin-
The clock will continue to run. You have 20 minutes to work up to a heavy single power snatch.
Newer athletes we want you doing sets of 3 to 5 and drilling technique.

Have your bar ready for the workout by 25 after because that’s when we are starting. Every round is meant to be a sprint. You have 2 minutes of rest between rounds. Go all out every round.

Wod

10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post number of snatches completed each round to comments.


Related:
CrossFit WOD 180608 Tips With Rory McKernan
The Power Snatch


Scaling
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

Intermediate Option
10 1-minute rounds of:
8 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb.

Beginner Option
7 1-minute rounds of:
5 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 65 lb.
Women: 45 lb.

Leave a Reply