Workout of the Day
STRENGTH
High Hang Power Snatch
+
Mid Hang Power Snatch
+
OHS
Notes
Work up to a medium heavy and technically proficient weight on the complex. Try to go a little heavier than last week’s complex.
Coaching Focus: The overhead position while snatching/overhead squatting
PARTNER METCON
10 Alternating Rounds for time of:
12 Deadlifts
8 Push Presses
6 Strict Chin-Ups
Notes
Alternate full rounds with your partner until each person has completed 5 rounds. Each round should take you around :45-1:30 with the total time on this workout around 10-14 minutes.
Deadlifts/Push Press
Use the same barbell and choose a weight that will allow you to perform all the deadlifts and most or all of the push-presses unbroken.
+/135/115/95/75/55
Chins
Perform 6 total reps, even if that is a hybrid of strict and kipping or banded.
CrossFit Group Class Programming Template (WK2/8)
Sarah working at rotational press at Mythic Strength last Sunday
Mat Fraser’s 315 Snatch
Some fitsporation before today’s lifts. Here is the GOAT Mat Fraser snatching a lifetime PR 315lb snatch while training for the 2014 CrossFit Games. Mat was a competative olympic weightlifter prior to starting CrossFit.