Saturday 1/5/2018 — Crossfitcove

Saturday 1/5/2018

STRENGTH

 

Every 2 minutes for 12 minutes:

1 Snatch + 1 Hang Snatch + 1 OHS

 

WOD

 

For time:

Buy in- 20/15 Cals on Assault Bike

 

7 Rounds:

7 Bar Facing Burpees

7 Hang Squat Snatch

 

Cash Out- 20/15 Cals on Assault Bike

 

*16 Minute Time Cap

 

Fitness: 75/55 (10 Power Snatch)

Performance: 95/65

Open: 115/75

 

Coach’s Tip:   Focus for the Olympic lifting is speed under the bar and core stability/tension.  For the metcon, Hang Squat Snatches should be done unbroken or 2 sets.

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