October 27, 2017
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CrossFit Spanish Fort – CrossFit
Why Olympic Lifting?? The Snatch increases lean body mass and reduces body fat percentage. One of the unique benefits of Olympic weightlifting is the efficiency of the training—you get a full-body workout.. attacking the back, shoulders, arms, & core all from a single Barbell movement… the Snatch!!! Something to think about before choosing more cardio over these lifts.
Snatch (4×2 @70% 3×1 @80% 3×1 @90%)
4 min EMOM
2 snatches @70%
3 min EMOM
1 snatch @80%
3 min EMOM
1 Snatch @90%
Metcon (Time)
20 Lateral Burpees Over Bar
20 Power Snatches 115/75
20 Lateral Burpees Over Bar
