The Gym Lake Highlands – 1-CrossFit
A.: Snatch Pull (2×3 @ 75%
2×2 @ 80%
1×2 @ 85%)
-rest 1:30 after each set
-percentage is off of 1RM Squat Snatch
-record your heaviest 1×2
B. Snatch Complex (5 Rounds for weight)
5 Sets:
2 Power Snatch +
1 Low Hang Pause Power Snatch
-rest 1:30 between sets
-build as technique allows but do not work to failure
-pause for 2 seconds in the low hang
-barbell may be dropped between 1st and 2nd power snatch but not between 2nd power snatch and pause snatch
C.: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups