Starting Saturday, February 4th from 10-11AM Coach Zack will be heading a new program called Skills. Every Saturday will cover a new movement from double unders to HSPUs to muscle ups.
Midcoast CrossFit – Midcoast Barbell
Front Squat (5-5-5-5-5)
Sets of 5. This is only for lifters that are not currently doing the Hatch Program, skip this if you are doing Hatch.
Snatch Balance (3-3-3)
Lighter to moderate weight. This is a warm up in foot work and shoulders for the complex.
Hang snatch/Full snatch complex
Perform 3 hang snatches at the knee level, drop the bar and reset, then perform 1 full snatch from the floor.
Continue to build in weight as form allows.