June 9th, 2018 - Crossfitcove

June 9th, 2018

Hey athletes!  Get ready to SEND IT!  Hit a solid Olympic lifting complex then a tough metcon with more Dumbbell to end the week.  For the Snatch complex, full movements and you can’t let the bar go once you touch it.  For the metcon, we have some challenging movements with a DB.  Depending on your mobility you may need to scale a few things but keep the rep scheme the same.  Rest up!

 

OLYMPIC LIFTING

 

Snatch

20 minutes to work up to a heavy weight of the following complex:

1 Snatch (full)

1 Hang Snatch (full)

2 OHS

 

METCON

 

For time:
10 C2B
40 1-Arm Overhead Lunges (single DB, 20 each side)
10 C2B
30 Alt DB Snatches
10 C2B
20 OHS (10 each arm)
10 C2B
10 Alt DB Squat Snatch (5 each arm)
10 C2B

*Every 4 min including 0:00, 200m run

Rx 50/35
Sc 35/25

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