Hang Snatch Positional Work + Snatch Complex

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Weightlifting
Every 2:00 for 10:00
Snatch Complex
(Pause Power Snatch Below Knee + Hang Squat Snatch)
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+1 reps @ 75%
Set 5: 1+1 reps @ 75%
% are based off your 1rm Power Snatch
Conditioning
“Shake and Bake”
For Time
500/425m Row
21 Power Snatch 95/65#, 43/30kg
500/425m Row
15 Power Snatch 95/65#, 43/30kg
500/425m Row
9 Power Snatch 95/65#, 43/30kg
Time Domain: 7:00-11:00
Time Cap: 12:00
QuickFit
4 Rounds For Time Of:
400m Run
30 Double Unders
30 Steps Walking Lunge
30 Double Unders

[@lucianomanuelorellano2310]

Hola buen dia tienen otro canal? O ya no suben mas videos ?

[@danielwilliams4752]

No Monday Update

[@VintageCrossFit]

We are taking this week off from posting videos in observation of Labor Day but we'll be back next week. Please head over to our website for daily WOD posts: www.vintagecrossfit.com/wod/ or you can sign up for a Home Gym membership to access all of our programming 1-2 weeks in advance via SugarWOD: vintagecrossfit.sites.zenplanner.com/sign-up-now.cfm

[@danielwilliams4752]

@@VintageCrossFit will do, but the website updated either. I’ll assume cause it’s Labor Day, and will be up tomorrow