june 9, 2022

CrossFit Queen Creek – CrossFit

Warm-up

400m Run

20 Banded Goodmornings

1 Minute Dead Hang

Then

3 Rounds

10 Hollow Rocks

12 DB Hang Snatches w/warmup weight

20 Double Unders

Hang Power Snatch

Every :30 for 12 Minutes (24 sets)

1 Hang Power Snatch from mid-thigh

Coach Focus: Coaches should instruct athletes their athletes that they have 24 opportunities to get better at the snatch. With a new set starting every :30 there will not be a lot of time between reps so the weight should stay in the 40-70% range of the athlete’s 1RM vs. going super heavy. If athletes are moving well they can go above 70% but the reps should look crisp and “snappy”.

Metcon (Time)

2 Rounds

15 Toes to Bar

30 DB Hang Snatches 55/35lbs

60 Double Unders

Metcon (Time)

For time

3 rounds of

20 Thrusters 45/35