July 6th, 2018 - Crossfitcove

July 6th, 2018

Hey athletes!  Just some Olympic lifting for the extra work tomorrow.  It it a decent amount of volume so we are just going to stick with this and keep our focus strong.  After the EMOM you are working up to a Heavy Single for the day.  Then, some higher percentage work based off of that Heavy Single.  Focus for tomorrow will be on NO MISSES.  As always, these are the full/squat variation of the Snatch.

 

OLYMPIC LIFTING

 

Snatch

EMOM for 20 min:

Min 1-5  1 Snatch @ 70%

Min 6-10  1 Snatch @ 74%

Min 11-15  1 Snatch @ 78%

Min 16-20  Build to heavy single

THEN

1 x 1 @ 95% of Heavy Single (1 sets of 1 rep)

4 x 1 @ 90% of Heavy Single

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