CrossFit – Thu, Oct 19

Hang Power Snatch (- RX –
7 sets for load:
3 hang power snatches

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
Same as RX’d
)

General Warm-up

2 sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses

Skill Work (Weight)

Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.

Stretching

1 set:
1:00 active bar hang
1:00 overhead empty barbell hold

– AT-HOME – (AMRAP – Reps)

EMOM 10:
3-7 double-DB hang power snatches (35/50 lb)
– Perform 1 unbroken set each round AFAP.