Warmup:
-CrossFit Football Warmup, then...
-Split Snatch Practice: 45x5, 65x3, 85x3, 115x1
-Front Squat/Split Jerk: 115x2, 125x2, 140x2, 161x1, 182x1, 203x1
Strength:
(75% x 1, 85% x 1, 95% x Max Reps)
Front Squats: Training Max - 258
-203x1, 225x1, 246x7
Strict Press: Training Max - 140
-105x1, 120x1, 133x3 (PR)
Conditioning:
5 minute AMRAP:
-7 Lateral Burpees
-14 Box Jumps (24")
5 Rounds.
-PS-
A little Oly class lifting ensued during the final hour of class tonight...I couldnt resist.
Split Snatch: 1-1-1-1-1-1-1-1-1-1
75-95-105-115-125-135-145-155 (PR)-165 (missed all 3 attempts)
Today was my first attempt at split snatching and I managed to increase my PR by 20#. This version of the lift allows me much better hip extension and allows me to keep my torso vertical in the landing position. Here's a video of my 155# Snatch PR:
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