Laveen CrossFit – CrossFit
– Strength: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency.
– Metcon: Today’s metcon is intended to be done around 75% effort and sustained for all rounds. You’ll receive enough rest to sustain your efforts throughout. Snatches are intended to be light.
1) EMOM 10:
ODD Minutes: Hang Power Snatch x 3 @75%
EVEN Minutes: Hollow Rocks x 10
2) Metcon Prep
2 Sets of:
10 Power Snatch
5 Lateral Burpees
Hang Power Snatch (6×3 @ 75%)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 w. a partner:
12 Power Snatch (75, 55)
9 Lateral Burpees
50 Meter Unilateral Farmer Carry (25 meters by your side/front rack then switch sides)
*One athlete completes a full round at a time.
Warm-up (No Measure)
– 6:00 of Sledpull Rows/Facepulls x 100 Ft. + 15 Banded Pushdowns after each set.
Or Superset of:
1a) Rolling DB Tricep Extensions: 3 x 12-15. Rest 30s.
1b) DB Hammer Curls: 3 x 12-15. Rest 30s.