Workout 2.25.14

Nickname: Snatch.

Main – CrossFit

View Public Whiteboard

Warm-up

2 Rounds not for time:

10 PVC Pass Throughs
10 Overhead Walking Lunges with PVC
10 Overhead Squats with PVC

Review Burgener Warmup and WOD Movements.

Buy In

Halting Snatch Grip Deadlift (1-1-1-1-1)

3 Position Snatch Grip Deadlift @ 100- 105% 1RM Snatch

Position 1- Just above the knee, hold 2-3 seconds
Position 2- Mid-thigh, hold 2-3 seconds
Position 3- High Hang, hold 2-3 seconds

WOD

Muscle Snatch (1-1-1-1-1)

No Dipping under the bar!
Go for a Heavy 1RM Muscle Snatch. No Dipping under the bar or pressing overhead.

Cashout

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Feature Video

CrossFit Class Workout