Warm up: 300 m row/run, 10 pass thrus, 10 windmills; 2x hang snatch shrug x 5, hang snatch high pull x 5, ohs x 5, 10 ring rows, 10 hollow rocks
Skill Focus: Snatch Technique work w/ empty bar
Levels 2 & 3: work hook grip, snatch shrug, snatch high pull, snatch balance, hang snatch
Level 1: work Burgener warm up
EMOM:
L3: 2 snatch EMOM for 7 min (add weight after each set of 2, record heaviest set)
L2: 2 power snatch EMOM (add weight after each set of 2, record heaviest set)
L1: 2 hang power snatch add weight if able after each set, maintaining technique/form
WOD:
Level 3
5 hang power clean 155#105#
10 hollow rocks
1 seated rope climb
Level 2
5 hang power clean 135#/95#
10 hollow rocks
1 rope climb
Level 1
5 hang power clean
10 hollow rocks mod
5 supinated ring rows
AMRAP in 10 min
Post emom lift/hvyst weight and # rds for score (i.e. ps 85 – 6 rds)
Many thanks to Kirsten from Fit2Run for coming out: just mention CF Jaguar to receive 10% off your shoes!
Check out our Sunday Stew recipe https://www.crossfitjaguar.com/2013/09/stewin-on-a-sunday/
Skill Focus: Snatch Technique work w/ empty bar
Levels 2 & 3: work hook grip, snatch shrug, snatch high pull, snatch balance, hang snatch
Level 1: work Burgener warm up
EMOM:
L3: 2 snatch EMOM for 7 min (add weight after each set of 2, record heaviest set)
L2: 2 power snatch EMOM (add weight after each set of 2, record heaviest set)
L1: 2 hang power snatch add weight if able after each set, maintaining technique/form
WOD:
Level 3
5 hang power clean 155#105#
10 hollow rocks
1 seated rope climb
Level 2
5 hang power clean 135#/95#
10 hollow rocks
1 rope climb
Level 1
5 hang power clean
10 hollow rocks mod
5 supinated ring rows
AMRAP in 10 min
Post emom lift/hvyst weight and # rds for score (i.e. ps 85 – 6 rds)
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Many thanks to Kirsten from Fit2Run for coming out: just mention CF Jaguar to receive 10% off your shoes!
Check out our Sunday Stew recipe https://www.crossfitjaguar.com/2013/09/stewin-on-a-sunday/
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