timed Karen – Mon 4.02.18

 In W.O.D.

Strength: Power snatch 1-1-1-1-1
Snatch balance 1-1-1-1-1
Squat snatch 1-1-1-1-1

Conditioning: As many reps as possible in 8:00:
wall-ball shots

Men: As heavy as possible
Women: As heavy as possible

• The Power Snatch
• The Snatch Balance
• The Snatch
The Wall Ball

This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

This timed twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate Option
For 8:00:
wall-ball shots

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For 8:00:
wall-ball shots

Men: 14-lb. ball
Women: 10-lb. ball

Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

All training at The Compound begins with our Fundamentals Program. You can work with your personal coach to:

– build your general fitness base
– gain familiarity with the CrossFit and Starting Strength movements
– work towards any specific goals you may have.

Private sessions allow you to develop and reinforce proper fundamental techniques and develop at a pace suitable for your fitness level. Your coach will work with you to ensure you have all the skills, knowledge and abilities you need to safely take your fitness to the next level.

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