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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 1/3/18

January 02, 2018

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

Weightlifting

3-Position Power Snatch (Weight)

Build to a Heavy Set of 1 Power Snatch at each position:

High Hang

Knee-Level

Floor

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:

12/9 Calorie Row/Bike

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

12/9 Calorie Row/Bike

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

12/9 Calorie Row/Bike

4 Power Snatches (135/95)
Starting off the day by working on positional awareness and strength in the snatch. Looking to find a balance between load and technique here. Our three positions are the pockets, one inch above the knee, and the floor. Taking what we worked on in the snatch over into the metcon as well. Working for three minutes and resting for three minutes. Weights on the barbell go up each round as the reps go down. With the short time windows, we want these to be weight that athletes can cycle every round. Ideally these are completed in 1-2 sets each time. If on the fence about weights, lighter is better as it allows athletes to get more work done.

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