CrossFit Armed – CrossFit
Power – Hang Snatch Progression
Build from a Light to Heavy (NOT MAX) Weight by the last EMOM set. Use the same weight for all 4 sets of each EMOM. Keep the last EMOM 80% or Lighter
Example-
Dip Snatch 4×3 @115
Hang Snatch from Knee 4×2@135
Hang Snatch below Knee 4×1@155
A1: Dip Snatch (x3 @Light-Moderate EMOM x4)
+
1:30 Rest/Increase Weight
+
A2: Hang Snatch (just above knee) (x2 @Moderate EMOM x4 )
+
1:30 Rest/Increase Weight
+
A3: Hang Snatch (below knee) (x1 @Moderate-Heavy EMOM x4)
Metcon
Metcon (Time)
For Time
30/20 Cal Bike
30 Power Snatches (115/75)|(95/65)|(75/55)
30/20 Cal Bike
