23
Dec
191223
CrossFit Pally – CrossFit
Weightlifting
A: Snatch Primer (5 sets)
Complex:
1 Hang Snatch Pull
2 Hang Snatch High Pull
3 Hang Muscle Snatch
Feel free to increase weight here but this is not designed to get heavy or hard, this is technique focused and perfection must be achieved here
B.: Snatch Balance Complex (4 sets total )
2 Reps of complex:
1 OHS
1 Snatch Balance
working from ground, focus is technique over weight but feel free to add weight if perfect form is achieved.
C: Hang Snatch (5×2 increasing weight if possible )
Squat here
Metcon
Metcon (Time)
For time:*
21-15-9
Toes to bar
DL 225/155 or scale to 50% 1RM
*5 minute time cap, move fast people