Liftmore 8.4.15

Liftmore 8.4.15

PSKC CrossFit – Liftmore (Olympic Lifting)

SNATCHES!!!!

Warm-up

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.

Weightlifting

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%)

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