Tuesday

CrossFit Harrisburg – CrossFit

Squat Snatch

Will run group clock for this.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

Record this.

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters

30 Amercian KB Swings 70/53

15 Strict Handstand Push-Ups (games standard)