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Friday 10.26.2018

POSTED ON October 26, 2018

Friday | 10.26.2018

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Warm Up:
 
5 Snatch High Pull
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
7/7 Thorax Rotation
 
x2-3 sets
 
Metcon:
 
15min AMRAP
 
RX (Level 1)
 
20 Split Jumps
30 Snatch 75/55
20 Split Jumps
20 Snatch 125/105
20 Split Jumps
10 Snatch 145/125
20 Split Jumps
5 Snatch 165/135
20 Split Jumps
 
remaining time Max Snatch
 
*if you clear the ladder with remaining time you will be allowed to hit a max weight for your snatch. This weight will be added to with total.
 
Example:
 
105 reps (5 reps into 145lbs) + 145lbs
 
or
 
165 (cleared ladder) + 225lbs
Intermediate (Level 2)
 
20 Split Jumps
30 Snatch 75/55
20 Split Jumps
20 Snatch 95/75
20 Split Jumps
10 Snatch 135/95
20 Split Jumps
5 Snatch 155/115
20 Split Jumps
 
remaining time Max Snatch
 
*if you clear the ladder with remaining time you will be allowed to hit a max weight for your snatch. This weight will be added to with total.
 
Beginner (Level 3)
 
20 Split Jumps
30 Snatch 55/35
20 Split Jumps
20 Snatch 75/55
20 Split Jumps
10 Snatch 105/75
20 Split Jumps
5 Snatch 125/95
20 Split Jumps
 
remaining time Max Snatch
 
*if you clear the ladder with remaining time you will be allowed to hit a max weight for your snatch. This weight will be added to with total.
 
Cool Down:
 
12min For Quality
 
KB High Pull 7/7
10 Sumo Good Morning Empty Bar
20 Dead Bugs
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