Benicia CrossFit working on their Snatches.
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Workout: “Lite the Tires” – As many rounds as possible in 15 minutes.
5 hang power snatches (Advanced: 115lbs, Intermediate*: 63lbs, Novice: 35lb kb swing)
5 back squats (Same)
15 abmat sit ups
15 burpees over the bar –lateral- (Novice jump over abmat)
1 minute rest
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds. If you finish a round after minute 14, you have the option to skip the rest and keep going (if you wish).
Coaching Tips: If the snatch is by far the limiting factor, try to use a slightly heavier weight and do fewer reps. If you lighten the snatch weight too much, the challenge provided by the back squats will not be enough. Also remember that you’ll be doing the barbell movements after a minute rest each round, so don’t be afraid to challenge yourself a bit. If you can do 135/83lbs in the warm up, you are most likely able to do the ‘Rx’ weights in the metcon.
Stay low on the burpees and try to push the pace (there is a forced rest coming). Remember that you must jump with both feet at the same time when you go to jump over the bar.
Compare To: 2014 – 07 – 08