A) Hang Power Snatch Ladder 1,2,3x 5 sets – rest 90s
B) Bench Press 5×3 build each set – rest 90s
C) Front Squat – 5×5 sets across 80% – rest 90s
D) Ring Rows Tempo 30X0 – complete 50 reps – rest as needed
CrossFit Workout Snatch Ladder
September 14, 2012 By 4 Comments
Lots of strength today….
Hang Power Clean ladder – 40,42.5, 45, 45, 47.5
Bench Press – 5×3 – 45, 47.5, 50, 52.5, 53
Front Squats – 5×5. @ 62.5
50 ring rows tempo 30×0 (ouch)
Lots of snatching (hang, power, heaving snatch balance, 3 position to 52.5…I didn’t think there were any more types?) and then some bench presses (to 70) with jump over med box with lots of mats until it just got too hard for the brain!
Snatch Ladder 25/30/25/27.5/40
Front Squats 5×5 @52.5
Bench Press 5×3 37.5/42.5/42.5/45/45
Then 50 tempo ring rows – big ouch!
Impressive jumping Anthony – its funny how mental something like that is!
Thanks Jess. It was a mental exercise and even determination didn’t let me finish! Next time no thinking just doing.