Thursday 2/7/2019 — Crossfitcove

Thursday 2/7/2019



16 minutes to establish a heavy complex of:

2 Hang Snatch (Unbroken)


P/PP Mod

16 minutes EMOM

Odd: 6 alt DB hang snatches

Even: 10 banded pull aparts

(if belly impedes bar path and no longer using barbell – opt for EMOM)



For time:

15-12-9 reps of-

Hang Squat Snatch

Wall Ball (reps x 2)


Time Cap: 12 minutes


Fx: 75/55 Overhead Squat, 14/10

P/O: 95/65, 20/14


P/PP Mod

15-12-9 reps of-

Alt Hang DB Power Snatch

Wall Ball (modify weight & volume as necessary)


Coach’s Tip: Focus for the strength piece is going to be a great hinge at the hip and bar-body contact with the barbell and your hip crease on the extension.  Weights for the metcon should be something to can do for 8-10 reps a set.


Dan H. dominating the rope!

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