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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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  • Hyrox Training Hub
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Snatches and Front Squats

November 12, 2012 By CFSI Leave a Comment

MONDAY 11/12

Jonathan with great form on the goblet squat

 

BASICS

6 Rounds for time:

8 Ball Slams

8 Burpee Box Jumps (24/20)

 

CROSSFIT

Strength:

1. Squat Snatch

OTM for 2 minutes do 2 Squat snatches at a moderate weight 80-85% 1RM

OTM for 2 minutes do 1 Squat snatch at a heavy weight 85-95% 1RM

2. Front Squat

OTM for 2 minutes do 2 Front Squats at a heavy weight 85-90% of 1RM

OTM for 2 minutes do 1 Front Squat at a heavier weight 90-95% 1RM or do your max
2×2 heavy

WOD:

800m Run
30 Power Snatches  (135/95)
800m Run

 

 

Filed Under: November 2012

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