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.