Saturday 11/3/2018 - Crossfitcove

Saturday 11/3/2018

STRENGTH

 

Every 90 Seconds for 12 minutes:

1 Power Snatch + 1 Snatch from Below the Knee + 1 Snatch from Above the Knee

 

P/PP Mods:

Athlete’s Choice – conditioning or strength:

Tabata Bike

Rest 2 minutes

Tabata Row

OR

6 barbell sumo deadlifts + 5x Is / Ys / Ts

Every 90 seconds

 

WOD

 

For time:

21-15-12-9

Power Snatch

Bar Facing Burpee

 

*12 min time cap

 

Fitness: 75/55

Performance: 95/65

Open: 115/75

 

P/PP Mods:

Sub DB or KB snatch

Sub slam ball + step over for burpees

 

Coach’s Tip:  Some great Olympic lifting technique work followed by a tricky couplet.  Use the strength work to hammer home the technique so you can focus more on pacing during the metcon.

 

Saturdays are for Snatches

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