CrossFit – Thu, May 30
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>Heavy Squat Snatch (8:00)<br>-into-<br>3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>4 Hang Dumbbell Snatch (build in weight)<br>10 Double Unders</p>
Strength/Accessory
Squat Snatch (Weight)
<p>Heavy Squat Snatch (8:00)</p>
Hang Muscle Snatch (Weight)
<p>3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)</p>
Workout
Courtesy of the Red White and Blue (Time)
<p>Freedom (RX’d)<br>120-90-60<br>Double Unders<br>40-30-20<br>Alternating Hang Dumbbell Snatch (50/35)<br>(KG conv: 22.5/15 DB)</p><p> </p><p>Independence<br>100-75-50<br>Double Unders<br>40-30-20<br>Alternating Hang Dumbbell Snatch (35/25)<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>100-80-40<br>Single Unders<br>30-20-10<br>Alternating Hang Dumbbell Snatch (light)</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 12 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min seal pose<br>1 min bicep stretch on wall<br>1 min tricep lacrosse ball smash (each side)</p>
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