Warm Up-
3 rounds
10 cal row
20 Pass throughs
20 ohs with pvc
Grab a bar
Snatch Review (Newer athletes go empty bar, experienced athletes you can put a little weight on)
0-2 Minutes 7 Power Position Power Snatch Plus over head squat
2-4 minutes 7 hang position power snatch plus overhead squat
4-6 Minutes 5 Snatch from the shin.
Snatch, 5 sets of 3, DO NOT have to be touch and go. 15 minute clock
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180225 Tips With Rory McKernan
• The Power Snatch
• The Overhead Squat
Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 75 lb.
Women: 55 lb.