Wednesday 12.13.17 CrossFit


1a: Hang Power Snatch 6×3
1b: 10 Slow Banded Pull-apart at eye level

Intent: Week 1 of Speed Work with the Hang Power Snatch. All sets we are looking for refining technique. Use a moderate load or 70% of Snatch. These are working sets at % listed, do not build across.


“Up the Wall”
11min AMRAP
1 Legless Rope Climb, 15′
10 T2B
15 Power Snatch (95,65)
Rx: (75,55) (Rope Climbs)
L2: (55,35) (3 Strict BA Chin-ups)
L1: (45,25) (8 Ring Rows)

Last completed 10.11.17
Intent: Benchmark workout that is about managing grip fatigue. Snatches are intended to be light.

$ Out

4 Rounds of:
8 Alternating DB Curls
8 DB Tricep Extensions from the Floor w. a 1s pause
Banded Alphabet (rotate sides each set)