Positions of the Ultimate Lift – CFS

Jan 11th, 2017

Category: CrossFit

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

DISCUSSION 11 Comments

  1. Lizowiz 01/12/2017 at 1:30 pm

    Snatch: 100#
    WOD: 3+65 rx

  2. Eddy 01/12/2017 at 1:21 am

    Snatch: 145
    WOD: 3+80 w/GHDs

  3. Brian Campbell 01/11/2017 at 10:36 pm

    1.) 225
    2.) 4+64 Rx

  4. Sean Flannery 01/11/2017 at 3:25 pm

    Snatch: 160
    WOD: 4+6

  5. Jule 01/11/2017 at 2:18 pm

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

  6. Brian Maser 01/11/2017 at 2:14 pm

    Snatch: 170
    WOD: 3+91 Rx

  7. Kippy 01/11/2017 at 2:12 pm

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

  8. Ben Brauer 01/11/2017 at 2:07 pm

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

  9. Crowley 01/11/2017 at 1:55 pm

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

  10. Brendan Caslin 01/11/2017 at 1:42 pm

    Snatch: 205
    WOD: 4

  11. Marc 01/11/2017 at 12:32 pm

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