CrossFit – Tue, May 7
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps at each movement <br>-into-<br>3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br>* 5 minutes, 2-3 times through <br>* Focus on footwork and finishing the pull<br><br><strong>2. Strength</strong><br>5 sets (3 Position Snatch)<br>1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (Don’t exceed 70% of 1RM Squat Snatch)<br><br><strong>3. Workout Prep</strong><br>After the strength, build up to workout weight in 3 sets while hitting 2-3 singles at each weight.</p>
Strength/Accessory
3 Position Snatch (Weight)
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
<p>5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch<br>* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)<br>* Complete a set every 1:30<br>* Hold on to the bar until all 3 reps are complete</p>
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
<p>Freedom (RX’d) <br>For Time<br>30 Power Snatch (135/95)<br>(KG conv: 61/43)<br> </p><p>Independence<br>For Time:<br>30 Snatches (115/80)<br>(KG conv: 52/36)</p><p> </p><p>Liberty<br>For Time:<br>30 Alternating Dumbbell Snatches (light)</p><ul><li>Target time: 3-5 minutes</li><li>Time cap: 8 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1:00 Barbell Quad Smash (each side)<br>1:00 Couch Stretch (each side)<br>1:00 Trap Smash (each side)</p>
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