Wednesday, January 30th, 2019

Strength:  Power snatch
With a running clock, this is a 15:00 strength portion.
Minutes 0-5 – 1 halting power snatch
0:00 – 50% of 1RM snatch
1:00 – 55% of 1RM snatch
2:00, 3:00, 4:00 – 60% of 1RM snatch
Minutes 6-10 – 1 snatch pull, 1 snatch high pull, 1 power snatch
5:00 – 60% of 1RM snatch
6:00 – 65% of 1RM snatch
7:00, 8:00, 9:00 – 70% of 1RM snatch
Minutes 11-15 – 1 power snatch
10:00 – 14:00 – Start between 70-75% and build or stay across each minute depending upon feel.
Workout of the Day:
CrossFit Open Workout 16.3
Complete as many rounds as possible in 7 minutes of:
10 power snatches (75/55)
3 bar muscle-ups
-Compare to 1/18/17