Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up (No Measure)
8 KB Windmills per arm
10 Dowel Overhead Squats
5 Snatch Deadlifts
5 Snatch High Pulls
5 Muscle Snatch
5 Power Snatch
5 Squat Snatch
8 Sets, go every 75s
Halting Snatch Deadlift + Hang Snatch
Today we are developing our position in the pull of the snatch. For the halting deadlifts, pause for 2s at the knee before finishing the pull.
The Hang snatch will start at the same position as the halt. You must make contact with the bar at the hip in the final phase of the pull.
Catch in a squat or as low as possible.
Metcon (3 Rounds for time)
3 Sets (go every 7min)
6 Bar Muscle Ups
5 Power Snatches
4 Burpee Bar Muscle Ups
3 Squat Snatches
[Cap per set – 4min]
Int: 50/35kg, 10 C2B/5 Burpee C2B
Sc: 35/25kg, 10Jumping Pull Ups/5 Burpees
Target time per set: 3min
Today’s workout includes two high skill movements in very short sets. Each set allows for a lot of rest so we can push the pace.
On the muscle ups go as big as possible on your sets or go for quick singles.
Control the pace on the power snatches so you have something in the tank for the rest of the round.
Attack the final squat snatches but make sure each rep is clean and you aren’t running your reps forward.