05/02/2015

Salt Lake City CrossFit – SLC Barbell

Warm-up

Group barbell warm-up:

jump shrugs

high pulls

muscle snatch

overhead squat

drop snatch

sotts press

hops forward/backward

good mornings

kang squat

tall snatch

group mobility and positioning drills

Weightlifting

Alternate and rest :60-:90 between A1 and A2

13 second snatch (10sec to power pos, 3sec at power pos, full SN)

A1: SN pull + high pull + power snatch (Cluster 5X1.1 As heavy as possible )

A2: Heaving Snatch Balance (As heavy as possible 3-2-2-1-1)

Snatch (Max out bro!)

Saturday, May 2nd, 2015 at 2:00 am / WOD