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CrossFit Marietta – CrossFit

Hang Snatch (3-3-3-2-2-1-1-1-1-1)

Perform 1 set every 90 seconds for 10 sets

Loading Guidelines

Set 1: 3 reps @ 40% 1RM

Set 2: 3 reps @ 50%

Set 3: 3 reps @ 60%

Set 4: 2 reps @ 70%

Set 5: 2 reps @ 75%

Set 6: 1 rep @ 80%

Set 7: 1 rep @ 85%

Set 8-10: 1 rep @ 90-100%

Notes

• Only receive the bar in a full squat if proficient. If not, perform a Hang Power Snatch and practice receiving the bar in a solid power position.

• If new to this lift, perform 10 sets of 3 Hang Power Snatches at a moderately challenging load. Emphasize speed and mechanics.

Metcon (Time)

3 rounds for time:

30/24 Calorie Row

15 Hang Power Snatches (95/65)

Scale to weight that allows you to go unbroken in your first set.

Beginners sub OH squat

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