8
Feb

CrossFit North Reston – CrossFit

Weightlifting

1 Power Snatch + 1 Overhead Squat (5-10 x 1)

Complete the complex of 1 Power Snatch, and then without letting the bar return to the floor, 1 Overhead Squat.
Complete all sets at about the same weight. It should be something challenging but repeatable. This will undoubtedly appear across the course of the open in some way, shape, or form.

REMEMBER this should be treated as a SKILL. You will get far more out of this if you are working with weights that allow you to execute the movement to the best of your ability.

ADVANCED – “RX+”

1 POWER SNATCH + 1 HANG SNATCH (full squat)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
SCALING FOR THIS WORKOUT:

The snatch weight should be VERY LIGHT, so especially for individuals that are new or just unfamiliar with this movement, I would strongly consider decreasing weight and/or reps.

If you routinely struggle with pulling from the floor, this could potentially be a problem due to the sheer volume. Please be proactive making the decision to cut down on number of reps per round or elevate your bar using some of the black mats.

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