Thursday October 25th – Train Harder CrossFit

Warm up
5 Minutes Row
Then 3 rounds
10 Push ups
10 pull ups
20 pass throughs
10 OHS with pvc
Grab A bar
0-2 Minutes 10 snatch grip power position high pulls
2-4 Minutues 10 Power position power snatches
4-6 Minutes 6 Hang position power snatches
6-8 Minutes 5 Frrom the knee power snatches

14 Minutes to find max power snatch. This is from the ground with no squat

7 rounds for time of:
5 power snatches
1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
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Scaling
This workout requires you to find a balance between speed and pacing. You want to rest as little as possible while still meeting the time requirement to avoid extra runs. Pick a run pace that requires a strong effort but is a few seconds slower than your max effort. Use the same load on the snatch that you would use for Grace or Isabel.

Intermediate Option
7 rounds for time of:
5 power snatches
1 sub-0:50 200-m sprint

Men: 115 lb.
Women: 80 lb.

Beginner Option
5 rounds for time of:
5 power snatches
1 sub-1:00 200-m sprint

Men: 65 lb.
Women: 45 lb.