CrossFit – Tue, Oct 17
Warm Up
Power Snatch (*Do a set every 1 minute and 30 seconds.
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 8/10 RPe
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 9+/10 RPE
1 Power Snatch @ 9+/10 RP)
Metcon Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
10 Single Arm Kettlebell Thruster (each arm, light)
20 Alt. Leg V-Up
5 Kip to Swing
25 Single Under
2. Workout Prep
1 set (at workout pace):
2 Thrusters (at workout weight)
2 GHD SIt Ups (OR Toes to bar)
6 Crossover Single Unders
Spades (2 Rounds for reps)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 GHD Sit Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes b/t sets-
Time Cap Each Set 7 Mins
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch