14
Jun


CrossFit North Reston – CrossFit

STRENGTH

Power snatches should be ascending singles. Weights can be kept moderate for less experienced athletes, while more technically proficient athletes may work as heavy as they can control. Athletes who struggle with pulling barbells off the ground are encouraged to work off an elevated platform for this portion of the class.

In between the barbell work, athletes will accumulate 25 strict pull-ups, partitioned as desired.

Scaling options:

Strict pull-ups –> Pull-up negatives –> Strict banded pull-ups with minimal band –> Challenging ring rows

Power Snatch (Ascending singles)

CONDITIONING

Compare to December 19, 2016.

21-15-9 SNATCH (Time)

From CrossFit.com – May 21, 2014

https://www.crossfit.com/workout/2014/05/21#/comments

For time:

21 Snatches, 155/105

Rest 3 minutes

15 Snatches, 155/105

Rest 3 minutes

9 Snatches, 155/105

NOTES – Snatches do not have to be squat; power is all that is required. Score is OVERALL time (from the 3-2-1-go until you have finished the final snatch in the round of 9; the 6 minutes of rest should be included in your overall time.)
RX:

As written.

INTERMEDIATE:

135/95 or 125/85

SCALED:

115/75

BEGINNER:

95/65, 75/55, or further as needed.

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