Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

  • 3 Rounds
    • 1:00 BikeErg (511-520-532m)
    • 30s Dead Hang
    • 10 PVC Passes
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (20#)
  • 10 alt DB Hang Snatch (35#)
  • 10 Toe Touches
  • 10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

  • 5 Strict Pull-ups
  • 10 Sumo KB Deadlifts (70#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 24 Plank Hops
  • 12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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