Hang Power Snatch Cycling 5-rep
-This is NOT a traditional 5 Rep Max; it's cycling
-Once you start the movement, do not stop for duration of the reps
-This may mean you end lighter than if you stopped at the hips and reset
Approach loosely based off 1RM Power Snatch
UNLIKE traditional Hang work for Olympic Weightlifting, cycling for CrossFit is more of a "hitch and heave" movement from the pockets.
Some athletes cycle to the low-thigh, but the most common practice is to take the bar in your hip crease and send your hips back, then forward and up, almost like a KB Swing with a barbell in hand. If you time this correctly, it is very powerful and will not bruise your thighs.
Although this does NOT translate to Olympic Weightlifting, it is an essential part of CrossFit.
2 Rounds for Time: 16 min cap
-40 Alt. DB Snatch 50/35
-40 Burpees to Target
40/25 Asst pull ups (if needed)
35/20, Asst Pull-Ups, 35 reps per round
30/15, Asst Pull-Ups, 30 reps per round
25/15, Ring Rows, 25 reps per round