Thursday, April 11, 2019 - Train8nine
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Thursday, April 11, 2019

Today we will work on Snatch technique, but this is also a great triple extension movement for explosiveness.  Followed up with deadlift for some strength and great muscle builder.

The metcon consist of three, four-minute amraps with a two-minute breaks.  The DB weight is low so you can work fast.

 

Fitness

    CrossFit

LIFT 8N

3 x 20 DB Walking
Lunges

3 x 15 Supine Rower
Leg Curls

5 x 3 Snatch Pulls

3 x 5 Deadlift @ 65%

METCON

Perform 3 rounds of 4 Minute AMRAPs followed by a 2 Minute Active Rest

5 Pull-ups
10 DB Hang Snatches
15 Air Squats

Active Rest: walk 200 meters

WYO: Ring rows – 15/10
GBP: Alternate rds with Strict and Kip Pull-ups – 20/15
BRB: Add 3 Ring or Bar MU before Pull-ups, 35/20

FINISHER

3 x 20 Elevated Glute Bridges

 

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