SKILL
EMOM for 10 Minutes
2 Power Snatch
Perform two power snatches every minute for a total of 10 rounds. You can choose to link your reps together or perform two singles, but make sure you’re able to get both reps done within the first half of each minute. The weight you choose should be in the moderate effort range. An appropriate weight would likely be 65-70% or less for newer lifters. Consider starting with a weight you are very familiar with and increasing by small increments if the lifts are going well. Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips behind you. If mobility is an issue for you, talk to your coach about practicing a split snatch!
WOD
AMRAP in 10 Minutes
50 Push-ups
100 Sit-ups w/ Medicine ball 20/14 lb
Workout notes
In today’s workout we have a simple pairing of two basic CrossFit movements. Our set sizes are fairly large which will increase the difficulty level quite a bit. Most of us will hit a wall at some point while doing push-ups but that is okay! Try to maintain the same movement standard even under fatigue. When it comes to the sit-ups you will be hanging on to a medicine ball for 100 reps. Start out at a steady pace and try to keep moving at the same rate until you finish the entire set.