CrossFit 5150 – CrossFit
Weightlifting
Snatch DL + Snatch Ext. + Muscle Snatch (12 min. E2MOM (6 sets)
50/2, (60/1)2, 65/1, (70/1)2)
*Stay light. For most, an empty bar and light weight is great for a muscle snatch.
*Focus is to build explosive leg power and an agressive vertical pull.
*Tight core and use your legs.
*Focus on getting your hips open before bending your arms, making a connection with bar.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min. AMRAP
500/400m Row-Ski or .8/.5 mi Bike
16 Single DB Push Press 50/35
20 Abmat Sit Up
16 DB Snatch