The Gym Lake Highlands – CrossFit
Snatch (4 Sets, building or not
Power Snatch +
OHS +
OHS +
Snatch
+
3-5 Strict Pullups (if you’re able to get 5 add weight using a DB)
rest 1:30-2:00)
B.: Shoulder Press (3 sets, 3 Reps, Build to a moderate 3
+
3-5 Strict Pullups (if you’re able to get 5 add weight using a DB)
rest 1:30)
C. Metcon (Time)
For Time:
5 Snatches (95/65)
35 Double Unders
4 Snatches (115/75)
35 Double Unders
3 Snatches (135/95)
35 Double Unders
2 Snatches (145/100)
35 Double Unders
1 Snatch (155/105)
35 Double Unders
TC: 9 minutes
-if you can’t snatch 155/105 scale the weights from the first set
-50 single unders + 5 tuck jumps
-scale load to facilitate snatches, power snatch is not a scale
-it should go without saying but these are squat snatches