Touch and go halting snatch dead-lifts into full snatch – 20 min to work heavy
Perform one dead-lift from the floor to below your knee, 1 rep from the floor to above your knee, and 1 full snatch.
Focus on weight transfer in the feet and keeping the hips and shoulders moving at the same rate, ‘sweeping’ the bar back off the floor.
Emom x20: 2 TnG Power cleans, 1 Jerk
– Use wave loading.
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
