17
Apr
190417
CrossFit Pally – CrossFit
Weightlifting
Snatch Complex (4×3, increase weight)
Snatch Push Press + OHS
First, warm up with 3×3 sotts press
Snatch Complex 2 (2 reps)
Every 90 seconds for 6 rounds:
Snatch Lift-off + Snatch (squat)
https://catalystathletics.com/exercise/389/Snatch-Lift-off/
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
6″ AMRAP
5 DB Hang Squat Cleans 50/35
8 Lateral Burpee hands on box jump overs