Skill Work
Work through this Snatch progression complex with a PVC then with an empty barbell.
- Mid-Shin to Knees x 6 reps
- Mid-Shin to Snatch Pull x 6 reps
- Mid-Shin to Full Snatch x 6 reps
- Overhead Squat x 6 reps
WOD
5 rounds for total working time and load:
- Power Snatch x 5 @ 75%
- Burpee over the Bar x 10
- Rest 1:1
Cool-down
Accumulate 1 minute in an L-Hang Hold or a 90-90 Hold.
95#
Time: 4.39
4:31@115#
4:37@55#
4:35 @ 55#
3:49 @ 60#
7:17 @ 95#
4ish @ 87# (total time was 7:08)
5:30 @ 80#
4:51 at 65#
3:55@95#
5:49 @ 65#
@crossfit lodo in Denver
4 rds:
Run 400m
15 pushups
15 T2B
20 slam balls @ 40lbs
16:48…I miss oxygen
4:14 @ 95lbs
45# 3:59
60lb 5:43
4:41 Rx (75#)
5:43 @ 60lbs (I think)