Week 4 day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400 m run

3 rounds of: 5 hang power snatch, 5 Behind the neck snatch push-press, 5 Overhead squats

Snatch Complex (1RM)

Power snatch (3 sec pause @ shin) + low hang snatch (pause 3 sec @ knee) + Hang Snatch (pause 3 sec ABOVE knee)
In 10 minutes work up to a max in the complex.

This is a good time to hold and ingrain proper positioning at the pauses

Metcon (AMRAP – Reps)

AMRAP 10 minutes

10 Air squats

8 AB mat sit-ups

6 Ring rows

4 Push-ups
RX+ vest

Dumbbell Hammer curls (3×12)

Dummbell Hammer curls

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