4/28/15

4/28/15

PSKC CrossFit – CrossFit

Weightlifting

Complex of Snatch Balance to OHS (build to a heavy single for the day)

Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.

Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.

Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.

Continue to descend to full depth, and return to a standing position. Carefully lower the weight. Then perform an overhead squat

Metcon

Metcon (Time)

3 rounds for time:

– 30 Cal row/ski

– 20 Russian Swings (53/35)

– 10 Kb Snatches (53/35, 5 each side)

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