Workout of the Day

Heavy Time

Written By Ben  |  Weightlifting 

Part 1
Take 10 minutes to find a heavy Squat Snatch

Part 2
Using 70-75% of your heavy Squat Snatch, set up for the metcon below.

12 Minute AMRAP
36 DU
3 Squat Snatch 

WODprep Strategy Top Tips:

Today is about finding your working max. No, that doesn’t translate to your “Let’s MAX OUT and smash a new PR”. You want to aim for about 90%, and it’s totally ok if you don’t hit that percentage.  The barbell should still feel pretty heavy.

We like to call this 2-parter “battery work” because it’s where we use your max to establish your working weight. 

Once you’ve found your heavy Squat Snatch, drop the weight down to 70%-75% and hit the high skill workout in part 2. This will challenge your lifting under fatigue. 12 minutes is a long time, so no TnG; just move steady and get on and off the jump rope quickly and efficiently. 

P.S. Yes, everyone must squat. If you’re stuck with this movement, check out this video here.

Feel awkward when barbell cycling? Check out our video below:

Are you new to Weightlifting for CrossFit? If so, you’ll want to check this out before going any further!

Weightlifting is an advanced skill and these tips will help you figure out the various lifts that are sure to crop up in your WODs sometime soon!

Want to get faster and more efficient in your barbell WODs?

5 Snatch Drills Every CrossFitter Should Master (free video tutorial!):

P.S. Looking for 1-on-1 Coaching to start feeling great in the gym? Schedule a call with our Head Coach, Dr. CJ. *Limited spots available.

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