15/03/2016

Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 4 x (1+1+1)

Snatch High-Pull + Hang Snatch (below knee) + Snatch - 70% x (1+1+1) x 6

Snatch Pull (controlled eccentric in proper position) - 85%x4x4

Halting Snatch Deadlift (knee) (controlled eccentric in proper position) - 80%x3x4

Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance - 1+1+1
				0
				3	3	3	3
Snatch High-Pull + Hang Snatch (below knee) + Snatch - 1+1+1			55	70%	70%	70%	75%	80%	85%
				39	39	39	41	44	47
				3	3	3	3	3	3
Snatch Pull (2 sec eccentric)			55	85%	85%	85%	85%
				47	47	47	47	0	0
				4	4	4	4
Halting Snatch Deadlift (knee)(2 sec eccentric)			55	80%	80%	80%	80%
				44	44	44	44	0	0
				3	3	3	3

Work Capacity : Complete 9-15-21 reps of the following for time:

-Row (Calories)

-power snatch (115#/85#)

*From www.crossfit.com

Core: 3 rounds, not for time:

-Max rep unbroken toes to bar

-10x barbell back extensions (AHAP)