CrossFit Coal – CrossFit
Weightlifting
Snatch Balance (2-2-2-2)
Start at about 50% of you max and increase from there. Get a good warmup before snatches
Metcon (No Measure)
5 Min EMOM
2 High Hang Snatches @ 70%
* REST 2 min
5 Min EMOM
2 Hang Snatches @ 75%
* REST 2 Min
5 Min EMOM
2 Low Hang Snatches @ 80%
* REST 2 Min
5 Min EMOM
2 Snatches @ 85%
– % are off Max Snatch
– Snatches are meant to be squat. If you can’t squat then work getting as deep as possible.
– High Hang is from the pocket (hip crease)
– Hang is anywhere between the pocket and the top of the knee
– Low hang is roughly about an inch off the floor