Rize Nation CrossFit – CrossFit
Move: Warm-up (No Measure)
15 Air squats
05 Inch worms
04 Calf stretch
1: Metcon (No Measure)
5 Rounds Not for time:
400m Easy pace
200m FAST pace
Rest 1 min
*We are not looking for a score in this workout. You must be pushing your self in all of the FAST pace portions.
*Look to match your fast pace in all rounds, even if you have to slow down your easy pace portion a bit more.
2: Snatch OH Technique (3×2)
EMOM = 3×2 of Snatch Drop @ 45%
E1.5MOM = 3×3 of Snatch balance @ 55%
E2MOM = 3X4 of Over head Squats @ 65%
Percentages are from your Snatch 1RM.
*PERFECT form only. We are looking for quality in the movement not weight.
*Log in your initial 3×2 of your Snatch drop.
Extra: Hang Snatch (1×1)
Hang “Squat” Snatch
– 16 min to build to a heavy single.