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WORKOUT OF THE DAY

thursday

By Adam Murphy Comments

CrossFit Old Town – CrossFit

View Public Whiteboard

High-Hang Snatch

I would like everyone to video the starting sequence of the lift and send to me or post in comments.

Starter Sequence:

Set Up-Pause

Pull to right below your knee-Pause

Pull to power position (High-Hang)-Pause

Finish Snatch (Power or Squat)-Pause

Stand

BB Wod-

High Hang Snatch x3

Metcon (Time)

“Walk the Plank”

6rds

50ft Suitcase carry (25L-25R)

20 Plank Pull-Throughs (10 per side)

*Pull-Through Plank: Plank position on your forearms with and odd object, easiest with a KB on ether side of you to start. The opposite side arm will reach through and pull the object to that side to complete a rep. Each rep must start with a 3s count in the plank. For example: Plank to start for 3s then I will pull object through and count another 3s before pulling it back. Use a weight that allows you not to rotate too much in your trunk.

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Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314