CrossFit08844

29 Apr 2015

Warmup: 3x10 trunk, cross sym
2 sets: 10 OHS (PVC), 10 Burpees
+
5 x High Hang Power Snatch
5 x OHS
5 x Hang Power Snatch
5 x OHS
5 x Power Snatch
5 x OHS

Part 1
Power Snatch
One set every 2 minutes for 20 minutes (10 sets)
Loading guidelines:
Set 1: 3 reps @ 40% 1RM
Set 2: 3 reps @ 50%
Set 3: 3 reps @ 60%
Set 4: 2 reps @ 70%
Set 5: 2 reps @ 80%
Set 6: 2 reps @ 85%
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 90-95%
Set 9: 1 rep @ 95-100%
Set 10: 3 reps @ 60-70% (back-off set to end on a good note)

Only continue adding weight if mechanics are solid and feeling good. If not, stay moderate and work on speed.
If new to this lift, perform 10 sets of 3 reps, building to a moderately challenging weight.

65,65,65,75,75,75,85,95,105

Part 2
15-12-9-6-3 reps for time:
Power Snatch (75#)
Burpees w/ lateral hop over bar

Time: 14:57