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