Pause Snatch + Hang Snatch 1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Notes Both the pause and the hang are directly above the knee cap (the pause occurs on the way up, not from the hang. )The pause is a full three count. Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary. If the athlete missed this exercise last week (Weekly Extra Work), have them perform that here instead.
Every 5 mins for 20 mins do:
Run, 200 m
15 Kettlebell Swings, 70/53 lbs
15 Chest-to-bar Pull-ups
Run, 200 m
GEAR: 3 SCALING GUIDE Compare to Week of 171016. Ask those athletes who performed the workout previously what they intend to change so that they can improve their score.
Competition: 53/35# Pull-Ups
Performance: 35/26# Banded Pull-ups or Ring Rows
Fitness: 26/17# Banded Pull-ups or Ring Rows
Deputy Sheriff Scott Campbell was working an off-duty shift as a security officer at a Walmart in Montgomery, Alabama, when he spotted a shoplifter.
“I saw him go out the garden exit, so I chased him down into the parking lot,” Campbell said of the day in October 2012.
The 6-foot, 300-lb., out-of-shape Campbell managed to catch the thief and tackle him to the ground, but then fatigue kicked in. To make matters worse, the shoplifter refused to admit defeat and put up a fight, Campbell explained.
“He kept going for my weapon. It took 4 minutes and 45 seconds for my backup to arrive. At that point, my ass was whipped. He came really close to being able to get my gun. It was like a real-life Fight Gone Bad,” said Campbell, now 32.
During that 4:45, the worst fear entered his mind, he added.
“I kept thinking, ‘I have a little girl expecting me to come home tonight,’ but because I had accepted that fat and lazy was my standard of living, I could barely do my job that day.”
Read More https://journal.crossfit.com/article/campbell-beers-2