10 May Liftmore 5.10.16
PSKC CrossFit – Liftmore (Olympic Lifting)
1: Non-Heaving Snatch Balance (5 x 3)
Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.
2: Snatch from the Blocks (7 x 2)
Set the blocks up so the bar is at the pockets (similar to the cleans on Thursday). Start with weight on middle and outsides of the feet and focus on moving the bar upwards initially.
EMOM – Every Minute on the Minute
3: Metcon (No Measure)
10 Minute EMOM:
A) 8 x Glute Ham Raises (use PVC if needed, remember its a “curl” with your hamstrings)
B) 8 x Ab Rollouts (either use barbell or wheel thing located near wall balls)