11/27/19

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CrossFit Allegiance – CrossFit

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Weightlifting

Power Snatch

On the 2:00 x 5 Sets:

One – 3 sec Pause in 3 positions + One – 3 position with no pausing

1st Pause (2 Seconds): Just Below Knee Level

2nd Pause (2 Seconds): Jumping Position (Pockets)

3rd Pause (2 Seconds): Catch Position

Set 1: 57%

Set 2: 60%

Sets 3-5: 63%

Note:

This power snatch complex includes 2 reps: 1 with three pauses in three positions and 1 with no pauses in 3 positions

These pauses help you dial in the technique “checkpoints” of the power snatch

On the first rep, pause for 2 seconds at 3 different positions

Just Below the Knee

Jumping Position (The Pockets)

The Catch (With the Bar in the Front Rack)

On the second rep, power snatch the weight without pausing at any of those 3 positions

Rounds begin on the 0:00 – 2:00 – 4:00 – 6:00 – 8:00

Complete these sets between 57-63% of your 1RM Power snatch

Metcon

Metcon (3 Rounds for time)

Partner WOD

2 Rounds (4 min Time Cap)

18/12 Cal Bike or row

24 Snatches (95/65)

Rest 4 Minutes

2 Rounds (4 min Time Cap)

18/12 Cal Bike or row

16 Snatches (115/85)

Rest 4 Minutes

2 Rounds (4 min Time Cap)

18/12 Cal Bike or row

8 Snatches (135/95)

RX Snatch (75/55), (95/65), (115/85)

**If you don’t finish your rounds each rep counts as 1 second to your time.

**If you row it is 24/18 Cal row

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