CROSSFIT
Power Snatch
Build to a heavy set of 1
For time:
1:30 Plank Hold
21 Thruster 95/65
9 Calorie Row
15 Thruster
15 Calorie Row
9 Thruster
21 Calorie Row
1:30 Plank Hold
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COMPETITOR
3-Position Snatch
2 waves:
65% 1+1+1
70% 1+1+1
75% 1+1+1
(Hips, Above Knees, Floating)
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
Front Squat
50% 1×8
55% 2×8
60% 3×8
For Time:
9-7-5
Clean 185/125
Deficit Handstand Push-up 4/2
Box Jump 30/24
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POWERBUILDING
Cycle 3/ Week 3
Deadlift
70% 1×3
80% 1×3
90% 1×3
85% 1×3
75% 1×3
Bent Barbell Row
6(M) 6(MH) 6(H)
Weighted Chin-up
3(0) 3(L) 3(M) 3(H)
Machine Pullover
6(M) 4(H)
Rear Delt Fly
3×15 (M)
Reverse Hyper
2×20 (M)
AB Wheel
2 sets (you pick reps)
“All our knowledge begins with the senses, proceeds then to the understanding, and ends with reason. There is nothing higher than reason.”
~Immanuel Kant
