August 8th, 2018 - Crossfitcove

August 8th, 2018

Hey athletes!  Another day to sling some heavy weight with a couple movements and variations of the Snatch.  For the strength portion, get nice and warm using a barbell and some light weight (no more than 95/65 for the warm-up).  Make sure you go over each movement before starting.  Look to get in 3-5 solid attempts for each lift.  For the metcon, the Alternating DB Snatch are just the power variation.  We are using a little heavier DB than normal so keep that in mind when cycling through reps.

 

STRENGTH

 

With a running clock

Min 0-4- Work up to heavy Snatch Grip Push Press (Behind Neck)(from rack)

Min 4-8- Work up to heavy Snatch Balance (from rack)

Min 8-12- Work up to heavy Hang Snatch (full)

Min 12-16- Work up to heavy Snatch (full)

 

 

CONDITIONING

 

For time:

30 Alt DB Snatch

100 DUs

20 Alt DB Snatch

100 Dus

10 Alt DB Snatch

100 DUs

 

Rx  70/50

Sc  50/35, 200 SUs

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