01/30/2017

Angelino CrossFit – CrossFit

Power Snatch

STRENGTH

A. STRENGTH: 20-Minute Cap – **Allow for 3 FAILED attempts**

Beginners: Find a 3 REP MAX for the Power Snatch

Intermmediate: Find a 1 REP MAX for the Power Snatch

Advance: Find a 1 REP MAX for the Power Snatch and then the Full Snatch

Snatch

WOD

B. Coach Danielle’s Farewell WOD – For Time

Metcon (Time)

70x Burpees

60x KB Swings (Rx 40-45/12kg,+50-55/35)

50x Air Squats

40x Push-Ups (Chest to Floor!!)

30x AbMat Sit-Ups

20x Pull-Ups (Rx+ No Band)

10x Handstand Push-Ups (Rx+) or 10x Push Press (Rx 95/65)

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