11.13.13 "Snatch Dip"

November 12, 2013

overhead squat crossfit.jpgsue overhead Fitness.jpg

FITNESS

Strength
Work up to a Heavy 2 Rep Hang Power Snatch

Snatch DIP
AMRAP 10 Minutes
6 Hang Power Snatch (115,75)
6 Ring Dips

COMPETITION

MetCon
“Snatch em UP”
AMRAP 10
6 Hang Power Snatch (135,95)
3 Muscle Ups

Strength
A) 3×3 across – heavy
Behind the Neck Snatch Grip Push Press

B) 3×6 Across – heavy
BB Bent Over Rows

EVERYONE

Recovery
1. 2Min AMRAP KB Swings (you choose)
2. 3×15 Good Mornings or Back Extensions

Comments

comments

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  1. Mr. Rx Reply

    The Recovery is now programmed for EVERYone as extra credit, feel free to pick one or more. Typically it will involve core exercises

  2. Mr. Rx Reply

    “Snatch Em Up” (135)
    7 rounds – 1st 6 rounds Unbroken!!!

    BTNPP 165x3x3
    BB Bent over row 185x6x3

  3. Josh.O Reply

    Competition

    Metcon: 3 rounds (135# and ring muscle ups)

    Strength:
    1. Press- 135, 155, 175
    2. BB bent over row 135, 155, 175

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