Tuesday, October 10

CrossFit M3 – CrossFit

Metcon (Weight)

Snatch Conditioning:

EMOM 12 minutes –

1 power snatch + 1 squat snatch

*Climb up or stay across. Must have 1 power.
This needs to be hard but there needs to be a power. The goal with this is to create the same movement for both lifts. Often we tend to power snatch very different from squat and this is because we think of pulling higher but at the expense of torso angle. We want to keep shoulders above the bar and drive aggressively through our legs.

Metcon (No Measure)

EMOM 20 minutes:

*odd- 30 double under + 8-10 power snatch @ 75/55

*even-10/8 cal row + 5 burpee over erg
This needs to be difficult but work should be done in 45 seconds or so.

*scale reps accordingly