Snatch Me if You Can

Laveen CrossFit – CrossFit

Strength:
– Snatching is one of the more complex/harder movements to master. With today’s complex your overall focus is fluent and controlled movement. You can add weight as you see fit in this complex but once you add, don’t take any weight off(unless you really have to) leave this complex feeling good about your abilities to snatch.
Metcon:
– The weight should be a weight that you can go unbroken with for the full metcon, run hard, lift fast.

Strength

Snatch Complex

Min 1-4) 2 Power snatches(not tng)

Min 5-8) 1 Hang Power Snatch+ O.H Squat

Min 9-12) 1 full Snatch
Record final weight

Metcon

Metcon (Time)

For time:(10minute cap)

21-15-9: Alt. DB Snatch(50/35)

400-400-400: Meter run
scaled:

Dumbell:

(45/30), (40/25),(35/20)

Run:

300m or 200m