Tuesday
HV Tribe CrossFit – CrossFit
Hang Power Snatch (Option one)
Hang Power Snatch
Two options today. You can pick the STRONG option or the SEXY option:
STRONG
10min. Running Clock…
Every 60sec. for 3min.
3 Hang Power Snatch
Every 60sec. for 3min.
2 Hang Power Snatch
Every 60sec. for 4min.
1 Hang Power Snatch
*Looking to hit a HEAVY single here
OR………
Muscle Snatch (Option 2)
SEXY
10min. Running Clock…
Every 60sec. for 10min.
10 Muscle Snatches
*NOT power snatches. Remember to not dip under the bar at all. Pull from the floor, squeeze your quads and glutes, and press overhead. These emphasize a solid barbell path for heavy snatches, but also are great for working the upper back and shoulders 🙂
*I suggest anywhere between 75-95lbs. for guys and 45-65lbs. for ladies. However, you can change the weight at anytime if you need to. This should be TOUGH with the right weight.
Metcon (AMRAP – Rounds and Reps)
I’m all the way up (AMRAP – Rounds and Reps)
15min. AMRAP:
15/12 Cal Row
5 Hang Power Cleans 135/95
12 Toes-To-Bar
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Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
…. Keep adding 10/5lbs if you get to this point…
