Friday October 5th

2 strengths today and a short  conditioning piece.

Warm up on the bike or rower for 5 minutes and meet at the front of the room. The warm up emom will be a little different today
WIth a PVC pipe. We will be explaining each movement before we start. We will also explain how to properly unrack the bar from the rig and drop into your snatch balance
0-2 Minutes- 12 Power snatch from the shin
2-4 Minutes 12 Snatch balance with a pvc
4-6 Minutes  12 full snatches


Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps

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CrossFit WOD 180329 Tips With Adrian Bozman
The Power Snatch
The Snatch Balance
The Snatch

This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Strength 2
Back Squats
Build to an extremely heavy set of 3
5 Sets, gradually build weight up

10 Minute Amrap
200 M Run
5 Burpees
10 Goblet squat 70/55