Main – CrossFit
1: Crossover Symmetry (No Measure)
2: Squatting Quad Snatch Warmup (No Measure)
3: Mid Hang Snatch (Heavy set of 5)
Start at 50% of 1RM snatch and work up to a heavy set of 5 (UB) for the day.
If you are having trouble receiving the bar in the bottom of a squat, power snatch and then OHS. If the OHS position is troublesome, power snatch only. Then work on OHS mobility after with a PVC for 3×5, tempo 35×1.
4: Metcon (3 Rounds for time)
10 GTO (115/75)
Rest 2 minutes between rounds, this means you should go hard. No resting in the work.
Level 4: Use 135/95#,
20 FS instead of KBS,
rest is 1:1
Level 2: Use 95/65#
Level 1: Use 75#/35#, on GTO, change it to the hang position.