CrossFit WOD 10/1/19

Warm-up

Run 400m

Skip forward, backward, side to side

Judo push up

Strict Knee tuck/leg lift

PVC Overhead squat

Metcon Prep:

Push Press

Knee tucks/Leg lifts w/kip

Snatch pull-unders

Push jerk

Toes to bar practice

Snatch w/pause @ waist

3.2.1.Go!

Metcon (No Measure)

Run 1200m/1000m/800m/400m/200m

Push Jerk x21

Toes to Bar x15

Power Snatch x9
*This is 5 rounds

**21 reps of push jerk and 15 reps of Toes to bar should be completed in 1-2 sets

***Squat Snatch should not be efficient with touch and go reps. find a weight that forces you to pay attention, but confidence to perform is still present.

****This is a grind. Set a conservative pace and attempt to maintain it.

Workout of the Day

CrossFit

  • Weightlifting Clinic: Snatch

    Weightlifting
    Snatch Clinic Agenda:

    Introduction: 0-5 min

    -Overview

    Warm-Up: 5-20 min

    -Crossover Symmetry / Ankle Flexion / Junk Yard Dog

    Skill Drills: 20-50 min

    (Burgender Warm-up)

    -Down & Finish (Speed Through Middle)

    -Down & Finish Elbows high and outside (keep bar close)

    -Muscle Snatch (Turnover Strength)

    -Snatch Lands (Footwork)

    -Snatch Drop (Footwork, OH Strength, Speed)

    (Skill Transfer Exercise)

    -Snatch Grip Push Press (OH Strength)

    -Overhead Squat (Core Strength)

    -Heaving Snatch Balance (Arm Speed)

    -Snatch Balance w/ & w/o Dip (Footwork, Arm Speed)

    5 Min Break 50-55 min

    Movement Breakdown: 55-85 min

    -High Hang Snatch (creating a pocket, hips act as a thrower not pusher, weight distribution, shrug does not force bar higher)

    -Hang Snatch (Weight distribution, bar to the hips, achieve the high hang)

    -Snatch (weight distribution, body position/angles, initial pull)

    Snatch: 85-120 min

    Closing Remarks…

CrossFit Teens

  • CrossFit Teens WOD 11/8/19

    Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
    For time, partitioned any way:

    40 muscle-ups

    80-cal. row

    120 wall-ball shots 14/20 lb ball to 9 ft.

    Time cap: 20 min.
    Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
    For time, partitioned any way:

    40 chin-over-bar pull-ups

    80-cal. row

    120 wall-ball shots, 14-lb/20lb ball to 9 ft.

    Time cap: 20 min.

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