15 Oct Liftmore 10.15.15
PSKC CrossFit – Liftmore (Olympic Lifting)
1: Overhead Squat (6 x 1, Climbing)
Pause for ten (10) seconds at the bottom of each squat.
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.