23 Feb Weightlifting

CrossFit Metric – Olympic Weightlifting

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A: Metcon (Weight)

Snatch Complex:

1 Snatch High Pull

1 Power Snatch

1 Hang Squat Snatch
15 minutes to build to a tough set.

B: Metcon (Weight)

Snatch Grip Deadlift + Shrug

– 4 sets of 3 @ 4011 tempo

– build load to 110% of max snatch

– emphasize good positions on eccentric phase of lift