Open Gym Strength and Conditioning – CrossFit

Warm Up

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

Strength overview

Athletes will have two full snatches followed by 1 overhead squat. The bar

can be dropped between snatch rep 1 and snatch rep 2. Athletes should

focus on the consistency of their receiving position and footwork during

these lifts. Athletes will perform a snatch high pull for Panda Pulls and

start to pull their body under the bar after hip contact is made. The bar

can be returned to the starting position once the bar has been pulled to

chin/mouth level. Coordination for Panda pulls can be challenging, so

have athletes begin with a normal snatch high pull and work on the pull

under.

Snatch + Overhead Squat (2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *)

Panda Pulls (3 Panda Pulls x 3 sets (@70-80% of 1RM)
– Rest as needed between sets -)

Movement prep/Workout prep

2 sets:

10 Double Unders

3 Double Dumbbell Snatch (build in weight)

Freedom

Metcon (5 Rounds for time)

Every 3:00 (5 sets)

60 Double Unders

10 Double Dumbbell Snatches (2×50/35)
Affiliate compete-

Every 3:00 (5 sets)

60 Double Unders

12 Double Dumbbell Snatches (2×50/35)

Independence

Metcon (5 Rounds for time)

Every 3:00 (5 sets)

45 Double Unders

10 Double Dumbbell Snatches (2×35/25)

Liberty

Metcon (5 Rounds for time)

Every 3:00 (5 sets)

50 Single Unders

8 Double Dumbbell Clean and Jerks (light)