Positions of the Ultimate Lift – CFS

Tanya
Tanya

Strength
EMOM Snatch
Mins 1-4 High Hang
Mins 5-8 Mid Hang
Mins 9-12 Low Hang
Mins 13-16 Floor

Start at 75-80% of your max snatch. Work on speed and footwork. Adjust as necessary with the change in positions. Ascend in weight as long as it is not at the significant expense of your form.

WOD
12 Minute AMRAP
60 Double Unders
30 Kettlebell Swings (1.5,1)
15 Toes to bar

Level 2- (1,0.75), 30 Double Unders, 20 Kettlebell Swings
Level 1-(0.75,0.5), 60 Singles, 15kbs, 10 t2b

11 Comments

  • Lizowiz

    01/12/2017 @ 1:30 pm

    Snatch: 100#
    WOD: 3+65 rx

  • Eddy

    01/12/2017 @ 1:21 am

    Snatch: 145
    WOD: 3+80 w/GHDs

  • Brian Campbell

    01/11/2017 @ 10:36 pm

    1.) 225
    2.) 4+64 Rx

  • Sean Flannery

    01/11/2017 @ 3:25 pm

    Snatch: 160
    WOD: 4+6

  • Jule

    01/11/2017 @ 2:18 pm

    Snatch: 150# Squat Snatch (PR)
    WOD: 3+67 w/ K2E

  • Brian Maser

    01/11/2017 @ 2:14 pm

    Snatch: 170
    WOD: 3+91 Rx

  • Kippy

    01/11/2017 @ 2:12 pm

    Snatch: 138 PR (Failed 143, but was close! Next time.)
    WOD: 3+91 Rx

  • Ben Brauer

    01/11/2017 @ 2:07 pm

    Snatch: up to 185 – 10# PR
    WOD: 3+91 Rx

  • Crowley

    01/11/2017 @ 1:55 pm

    snatch: up to 195 – wasn’t feeling great so happy to finish there
    wod: 3+73

  • Brendan Caslin

    01/11/2017 @ 1:42 pm

    Snatch: 205
    WOD: 4

  • Marc

    01/11/2017 @ 12:32 pm

    Snatch: up to 205, 5 off from my PR
    WOD: 3+73

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