West Metro CrossFit
Coach Soloman - (9:00 AM) - 5 of us
400m Run and WMCF Dynamic warm up (added duck walks)
18 Squat Snatches every 70 seconds
After technique demo and building up weight.
I used 65# and only missed 1 rep getting very close to parallel every time. The recovery time was sufficient, but it was tough to get stable under the bar.
5 Rounds for time
5 Hang Squat Snatch (55#/45#)
7 minute cap
I used 55# for the first 2 rounds and then went to 45# for the next rounds. Rx was 115# for men.
I looked up at the clock and saw 1:30 after the first round and knew it would be tough to finish. I got through 4 burpees on the 4th round for a time penalty of 21 seconds.
Finished with couch stretch and proud pigeon