CrossFit Slake – CrossFit
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3 Postion Power Snatch
Position 1: High Hang (Pockets)
Position 2: Just above the knee
Position 3: Floor
Think of these positions as your check points.
This is to prime us for the power snatches in the workout so attest build heavier than the weight you plan on using in the conditioning.
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
The Power Snatches are at the same weight as last Friday except ladies will go 65#. Use a weight that you can complete under 1 minute each round.
Focus on the movement and not the weight. You can go from the hang if this feels more comfortable but the position snatches should help out.
Minimize Rest between pwr snatches, as that is the only station we’d stop moving on.
Break Up Ideas:
6/4, 5/5 Bigger chunks, but can come with bigger breaks.
4/3/2/1 (this can be easier to tackle mentally and physically)
1/2/3/4 (Can be helpful coming off the box jump overs, as it will get you started on your set
Find a rhythm on the box jump overs that allows you to move for all 10 reps..