CrossFit – Wed, Dec 14

Warm-up

2 Sets
1:00 Jog
5 Inchworms
10 Hanging Scap Retractions, 5 Kip to Swing

1 Set: (at workout pace)
2 Bar Muscle Ups
2 Shuttle Runs (25’)

Metcon
The Shire (AMRAP – Rounds)

AMRAP 10 Minutes
5 Bar Muscle Ups
10 Shuttle Runs (25’)

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

Snatch Pull + Snatch High Pull + Snatch (4-4-3-3-3)
From Ground perform the prescribed numbers of snatch pull, down to ground Snatch High Pull (Speed through Middle, elbows high to outside), Back to ground and perform prescribed amount of Full Snatch

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch

Finisher

Runners Crunch Tabata (8 sets of 20 seconds on, 10 seconds off)

Post Workout Mobility

1:00 Downward to Upward Dog Transitions
1:00 Couch Stretch (each)

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