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Components
Power Snatch
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Date
Workout
Saturday, April 4, 2020 - CrossFit Empire South
Class
(All)
Team WOD 9:00AM
Team WOD 10:00AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Saturday, April 4, 2020
Power Snatch
On the 2:00 x 5 Sets:
1 Snatch Pull
1 Snatch High Pull
2 Power Snatches
Set #1 - 50% of 1RM Snatch
Set #2 - 55%
Sets #3+4+5 - 60-65%
Snatch Pull - Big shrug, but arms stay extended
Snatch High Pull - Arms bend (bar to about heart level, high and wide elbows)
We do not need to hold onto the bar throughout
Metcon (Time)
"Hurricane"
3 Rounds For Time:
800 Meter Run
21 Power Snatches (115/85)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 04, 2020
Male Clients
Female Clients
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