Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EMOM 10 Odd minutes: 30 second handstand hold Even minutes: 10 L-sit knee extensions
2. Technique review: 7 positions of the snatch. Which variation is right for you? (5 min)
3. Snatch day. Levels III and II: Snatch complex - snatch deadlift (1-2-3-4-5), high-hang power snatch (4-5-6-7-8), hang snatch (4-3-4-5-6-7-8), OH squat x 3. Ten rounds, go up in weight each round. (25 min) Levels II and I: muscle, power, or full snatch as directed by instructor, 10 x 2.
4. "Amanda" 9-7-5 reps for time of Muscle-ups Snatch 135/95lbs
Level III: as rx'd. Six minute cut-off
Level II: AMRAP in 75 seconds of muscle-ups (up to 9--if you complete 9 before time is up, move on to snatches) AMRAP in 75 seconds of snatches (up to 9--if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 60 seconds of muscle-ups (up to 7) AMRAP in 60 seconds of snatches (up to 7) AMRAP in 45 seconds of muscle-ups (up to 5) AMRAP in 45 seconds of snatches (up to 5)
For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). Bar may be power snatched, then overhead squatted to complete the rep. If you don't have muscle-ups, do ring dips, bar dips, or box dips, as appropriate (2:1).
Level I: 9-7-5 of muscle snatch and 2:1 dips, not for time.
DON'T FORGET!! CrossFit Total Saturday morning at 10am in Hadley. Your chance to find out your 1RM back squat, press, and deadlift. Don't miss it!