snatches and front squats

A.
Five sets of:
Front Squat x 1 rep
(Build in only five sets to a heavy, but not 1-RM, single)

B.
Five sets of:
3 position snatch http://www.cathletics.com/exercises/exercise.php?exerciseID=65

Set 1 – 55% of 1-RM Snatch
Set 2 – 60%
Set 3 – 65%
Set 4 – 70%
Set 5 – 75%

C.
Five sets of:
Snatch Balance x 1 rep
(In only five attempts, build to a heavy single.)

D.
Five sets of:
Front Squat x 1 rep
(Build in only five sets to a heavy, but not 1-RM, single)

results:
front squat (both sets)
115-125-135-145-155

3 position snatch
50-55-59-63-68

snatch balance
55-60-65-65-65

i’m always left feeling a little empty on lifting days. my body craves metcons!

4 Notes/ Hide

  1. crossfithobbit posted this