03 May Liftmore 5.3.16
PSKC CrossFit – Liftmore (Olympic Lifting)
1: Muscle Snatch (5 x 2)
Mimic the first and second pull as in a normal snatch, but do not re-bend the knees while achieving a full lockout overhead.
2: Snatch (10 x 1 @ 80% (EMOM))
Full snatch from the floor. Work up to 80% and complete EMOM x 10 of 1 rep at 80% (or highest successful lift) Every Minute on the Minute. Record number of successful lifts.
Slightly Faster Weightlifting
3: Metcon (Weight)
EMOM x 10:
A) 20 Russian KB Swings (70/53)
B) 4 x OH Squat