30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

TUESDAY

September 16, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Power Snatch Combo (6×2 Building Weight )

Power Snatch + Hang Power Snatch
Work 2 Quality Sets At Each Weight Before Adding

**QUALITY>LOAD**

-Or-

Chainsaw DB Rows (5×5 Each Arm Same Weight)

The power of this movement is in the positional set up. Taking a split stance, place your forearm on your forward thigh. This becomes your bracing point and serves as the foundation for where you will drive your pulling power for the lift. This upper body pulling exercise quickly becomes a bit more full body incorporating your trunk and rotational core muscles. It is one to work heavier with and allow for some “body english” when you are pulling. No need to be super strict about movement here. Just pull that chainsaw cord!

Class WOD

Metcon (Time)

5 Rounds

A)

5 Power Snatches

15 Toes To Bar

30 Double Unders/60 Singles

-Or-

B)

10 KB Swings

15 V-Ups

30 Double Unders/60 Singles

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