CrossFit – Tue, Mar 12
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>Every 1:00 for 8 minutes:<br>2 Power Snatches between 60-75% of 1RM<br>* Can drop the bar and reset between reps <br>* Can build across sets, but should not exceed 75% of 1RM<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>10 Double Unders<br>3 Double Dumbbell Snatches</p>
Strength/Accessory
Power Snatch (Weight)
<p>Every 1:00 for 8 minutes:<br>2 Power Snatches between 60-75% of 1RM<br>* Can drop the bar and reset between reps <br>* Can build across sets, but should not exceed 75% of 1RM</p>
Workout
Rufus (Time)
<p>Freedom (RX’d) <br>5 Rounds<br>50 Double Unders<br>8 Double Dumbbell Snatches (2×50/35)<br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>5 Rounds<br>40 Double Unders<br>8 Double Dumbbell Snatches (2×35/25)<br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>5 Rounds<br>50 Single Unders<br>10 Dumbbell Snatch (light)</p><ul><li>Target time: 5-7 minutes</li><li>Time cap: 10 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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