CrossFit – Wed, Nov 30

Warm-up
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

1 Set:
1:00 Ski
10 Ring Kip to Swing
5 Ring Dip
-Then-
Build to Squat Snatch weight.

1 Set (at workout pace):
1 Squat Snatch (at workout weight)
2 Ring Muscle Ups

Metcon
Snatch the Rings (Time)

2 sets
1-2-3-4-4-3-2-1
Squat Snatch (135/95)
Ring Muscle Ups
-rest 1:1 b/t sets-

7:00 Time Cap each set
5:00 Optimal 

Finisher
Anterior Pump (3 Rounds for reps)

3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
12 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
 

Metcon

3 sets
10 Single Leg Dumbbell Calf Raise (each leg)

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