CrossFit – Tue, Aug 15
Warm Up
<p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push Press<br />5 Overhead Squats<br />5 Squat Snatch<br />* perform with a PVC pipe or empty bar *</p>
Strength overview
<p>Athletes will have two full snatches followed by 1 overhead squat. The bar<br />can be dropped between snatch rep 1 and snatch rep 2. Athletes should<br />focus on the consistency of their receiving position and footwork during<br />these lifts. Athletes will perform a snatch high pull for Panda Pulls and<br />start to pull their body under the bar after hip contact is made. The bar<br />can be returned to the starting position once the bar has been pulled to<br />chin/mouth level. Coordination for Panda pulls can be challenging, so<br />have athletes begin with a normal snatch high pull and work on the pull<br />under.</p>
Snatch + Overhead Squat (2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) x 5 sets
* Complete a set every 1:30 *)
* Complete a set every 1:30 *)
Panda Pulls (3 Panda Pulls x 3 sets (@70-80% of 1RM)
– Rest as needed between sets -)
– Rest as needed between sets -)
Movement prep/Workout prep
<p>2 sets:<br />10 Double Unders<br />3 Double Dumbbell Snatch (build in weight)</p>
Freedom
Metcon (5 Rounds for reps)
<p>Every 3:00 (5 sets)<br />60 Double Unders<br />10 Double Dumbbell Snatches (2×50/35)</p>
<p>Affiliate compete-</p><p>Every 3:00 (5 sets)<br />60 Double Unders<br />12 Double Dumbbell Snatches (2×50/35)</p>
Independence
Metcon (5 Rounds for reps)
<p>Every 3:00 (5 sets)<br />45 Double Unders<br />10 Double Dumbbell Snatches (2×35/25)</p>
Liberty
Metcon (5 Rounds for reps)
<p>Every 3:00 (5 sets)<br />50 Single Unders<br />8 Double Dumbbell Clean and Jerks (light)</p>
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