04 Aug Liftmore 8.4.15
PSKC CrossFit – Liftmore (Olympic Lifting)
Non-Heaving Snatch Balance (4 x 3, Climbing)
Set the bar on your back in a back squat stance, without heaving dive under into the catch position of the snatch.
Snatch with a Pause at Top of Knee (Work up to a heavy set)
Pause for three(3) seconds at the top of the knee and then finish the lift.
Perform one snatch with a pause at the knee, drop, reset, and then perform one full snatch from the floor.
EMOM – Every Minute on the Minute
Metcon (AMRAP – Reps)
EMOMx12: 1 full Snatch
Mins 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%
– Score = total number of successful lifts (12 is 100%)