CrossFit08844

12 July 2013

Warmup

Snatch Progression x 3 sets
Set 1 w/ PVC, Sets 2 & 3 w/ Empty Barbell

3 x High Hang Power Snatch
3 x Overhead Squat
3 x Snatch Drops (Quarter, Half Full)
3 x High Hang Snatch
3 x Mid Hang Snatch
3 x Snatch

Prep

3 sets of 5 touch and go Snatch

Determine weight used for workout
If not proficient in Squat Snatch, perform Power Snatch + OH Squat
If unable to load OH Squat, perform Power Snatch

Benchmark!

“Amanda”

for time:
18-14-10 Chest-to-Bar Pull Ups
9-7-5 Power Snatch + Overhead Squat (65#)

Time: 13 minutes 30 seconds