CrossFit Kivnon 180409


Working on mechanics today.

Don't go heavy, go for that perfect rep.

Don't rush the work.

Take your time, these reps should take about 40 minutes once you're warmed up.

Press in Snatch (SOTS Press) 5 sets of 3 reps.

Start with a trainer bar or PVC pipe if needed. Don’t start adding weight until you’ve achieved adequate mobility, stability and control with a full press in snatch starting at the bottom, and make sure that with each weight increase, you’re maintaining your position and full range of motion control.

If this lift is not happening for you, stack a couple 45s to sit on in the bottom of the squat, use an upright torso, then progress to using a slightly forward torso position when lifting.

Snatch Balance 5 sets of 3 reps

High Hang Snatch 5 sets of 2 reps

Snatch 5 sets of 2 reps