Liftmore 10.15.15

Liftmore 10.15.15

PSKC CrossFit – Liftmore (Olympic Lifting)

SNATCH CITY!

Warm-up

1: Overhead Squat (6 x 1, Climbing)

Pause for ten (10) seconds at the bottom of each squat.

Weightlifting

2: Snatch (Complete doubles at the following percentages:)

55% x 2

65% x 2

75% x 2

80% x 2

85% x 2

Record heaviest successful double.

EMOM – Every Minute on the Minute

3: Metcon (AMRAP – Reps)

Snatch efficiency baseline:

We will use this benchmark as a performance marker in future cycles. Ensure you are mentally prepared for each lift.

EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeat-ability under load.

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