9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 2/20/18

February 19, 2018

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Weightlifting

Power Snatch (Build to heavy set of 2)

Metcon

Metcon (Time)

For Time:

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (75/55)

40 Overhead Squats (75/55)

35/25 Calorie Bike/ Row
On the days we go heavy, that movement is almost always seen in the metcon “cashout”. The reason behind that is to get some exposure to heavier loads, but also to be able to apply teaching points and make corrections that are relevant in both sections. Today we have the opportunity to really coach athletes up on the power snatch. In the first section, groups will build to a heavy set of 2. These are to be performed as touch and go repetitions with no reset at the bottom. Within the workout, the weight on the barbell should be on the lighter side. This is a load that athletes feel confident that they could perform 25+ repetitions unbroken when fresh for both the power snatch and overhead squat.

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