CrossFit – Thu, Jun 1

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

Paused Power Clean (Pause Power Snatch INTO Overhead Squat 3-2-1-1)
from the floor, perform the prescribed number of paused power cleans, pausing at the specified points for the specified amount of time at each position

3x Pause Power Snatch STRAIGHT INTO overhead squat @ 7/10 RPE
2x Pause Power Snatch STRAIGHT INTO overhead squat @ 7.5/10 RPE
1x Pause Power Snatch STRAIGHT INTO overhead squat @ 7.5/10 RPE
1x Pause Power Snatch STRAIGHT INTO overhead squat @ 7.5/10 RPE
*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.

Clean Grip Deadlift to Mid thigh + Clean Pull + Clean +Split Jerk (5-5-5-4-4)
From Ground setup lift barbell to mid thigh (hamstrings should be loaded; shoulders are still over the barbell). Bring barbell back to ground perform clean up (speed through the middle; jump; shrug; arms still straight), bring barbell back to ground perform a squat Clean; Complete rep by standing; then set to perform Split Jerk.

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE

Metcon
Partner day Yay (Time)

3 Rounds
50 Burpees over the bar
25 Body weight back squats (average weight of the 2 partners)

Split all reps as desired; If Male/Female pair use (185/125) as load
Back Squats may come from the rack!

Post Workout Mobility

3 minute Alternating Calf Stretch

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