8
Jan
09JAN19
CrossFit Reality – CrossFit
Warm-up
Warm-up (No Measure)
Partner Warm Up:
3000m Row + Planks
1 person rows 1 planks
Group Snatch Warm up
SKILL DEVELOPMENT
Warm-up (No Measure)
Introduction to the Snatch:
1.) Power Snatch from Power Position
2.) Hang Power Snatch
3.) Touch n Go Power Snatch
4.) Power Snatch
5.) Power Snatch + OH Squat
6.) Squat Snatch
*Snatch Balance can be used to help build confidence in getting under a heavy bar overhead.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 11:
5 Hang Power Snatch
5 T2B
5 Burpees Over Bar
*SCALED OPTIONS*
T2B = Hanging Straight Leg raises = Hanging Knee Raises
*If there were an RX it would be 135/95, but for this WOD RX is whatever weight the athlete is capable of doing under control.