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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 2/28/18

February 27, 2018

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

Weightlifting

3-Position Squat Snatch

Pos 1: Hips

Pos 2: Just above knees

Pos 3: Floor

Metcon

Metcon (2 Rounds for reps)

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees

rest 5 Minutes

AMRAP 5

Buy In: 30 x 10 Meter Shuttle Sprints

AMRAP in Time Remaining:

3 Squat Snatches (115/80)

6 Lateral Barbell Burpees
In today’s edition of “Weightlifting Wednesday”, we’ll start by working on the three positions of the squat snatch. Athletes will build up a heavy complex of one squat snatch from the pocket, one inch above the knee, and floor. “Heavy” means that athletes only increase the weight to a load that they can still move well at. The metcon begins with 30 shuttle sprints back and forth between cones set 10 meters apart. Every time one point of contact passes the cone, that will count as one rep. Once all the runs are completed, athletes will complete as many round and reps possible of 3 squat snatches and 6 lateral barbell burpees. The weight on the barbell should be something that athletes could complete 10+ repetitions when fresh. These will likely be completed in small sets or quick singles, but a good looking single repetition should always be in the tank. For athletes with no aspirations of competing in the sport of CrossFit, we can make these squat snatches into power snatches.

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