CrossFit – Fri, Nov 25

Warm-up

1 Sets
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up

1 Set (at workout pace):
Run 50m
3 Kettlebell Swings (at workotu weight)
2 pull ups

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Strength
Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"

B) Skill Transfer Exercises Snatch
3-5 reps of each movement

1. Snatch grip push press.
2. Feet jumping position "OVERHEAD STRENGTH"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
5. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
6. Snatch balance, "FOOT AND ARM SPEED"

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Power Snatch (3-3-2-2-2)

3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
2 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 68% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch

Post Workout Mobility

1 minute Lacrosse Ball Glute Smash (each side)
1 minute Lat Smash (each side)
1 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)

Gymnastics
Rope Climb Conditioning (Time)

Complete 3 sets of 40% of your 3 minute max effort:
Rope Climbs with out a jump to start.
– rest 30 seconds between each “set”

—rest 5 minutes —

Complete max effort Legless Grip Hang on Rope

Score is Legless Grip Hang Time

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