Pretty cool portrait of Aja by Jim Jordan Photography.
Who doesn’t want to lift on a Saturday?! First a nice snatch drill warm up then 2 fun EMOMs.
All of this came from CrossFit Games athlete and Oly Lifter, Aja Barto. Check him out @behemothcf and behemothcrossfit.com
Vivendi Lab. Week 5. Saturday.
1 x through with empty bar or light weight:
hip muscle snatch (no re-bend of the knees)
hip power snatch
hip full snatch (hold rock solid bottom position for 10 seconds)
above the knee muscle snatch
above the knee power snatch
above the knee full snatch (hold rock solid bottom position for 10 seconds)
below the knee muscle snatch
below the knee power snatch
below the knee full snatch (hold rock solid bottom position for 10 seconds)
EMOM as far as you can go…
1 Hang Snatch, 1 Full Snatch
Start at 135/95 or 50% of your 1 Rep and add 5-10 lbs per minute.
These do not have to be touch and go
If you fail you can re-attempt as long as you get it in the minute
Rest 10-15 Min
2 Front Squats
8 Lateral Burpees
(all to be performed in the same minute)
Use 225/145 or 75% of 1 Rep Max Clean