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Max Effort Hang Squat Snatch for 11/14/2016

By November 13, 2016One Comment

Today’s Olympic Lifting Accessory Work may feel a little familiar.  That’s because we tested our 1 rep max effort hang power snatch last week.  The different today, is that we can drop below the bar and catch it overhead in a full squat.  This will allow us to lift more weight as we pull ourselves lower than a power position.  Remember to keep your weight on your heels, drive upward with those hips, and keep you arms straight until your hip are completely open.  That will maximize the amount of weight you are able to lift.

CrossFit Alloy WOD for 11/14/2016:

Olympic Lifting Accessory Work:
Max Effort 1 Rep Hang Squat Snatch

5 Rounds for Time:
15 CTB Pullups
20 Pistols

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  • Scaling:

    Platinum: As written above

    Rounds for Time:
    10 CTB Pullups
    16 Pistols

    Rounds for Time:
    10 Pullups (may be banded)
    16 Pistols Progressions

    Rounds for Time:
    10 Jumping CTB Pullups
    16 Pistol Progressions