CrossFit Goliath – CrossFit
Hang Power Snatch (5×1)
3 reps EMOM x 3min.
2 reps EMOM x 3min.
1 rep EMOM x 5min.
*Start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight for the 3s and 2s and then make bigger jumps on the singles at the end.
*Today is a great day to focus on form, especially because it’s from the hang and there’s multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.
*Beginners: Just stay between 3-5 reps the entire time and work on getting that bar to brush your hips each time.
Metcon (AMRAP – Rounds and Reps)
15/12 Cal Row
5 Hang Power Cleans 135/95
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
…. Keep adding 10/5lbs if you get to this point…