CrossFit WOD 10/2/19

Warm-up

Banded side steps

Banded Squat

Iso pull

Iso Squat

2 rounds 30 sec each

Pick drill

Catch to extension

Thruster Prep

Front Squat

Push Press

Thruster

Metcon (Weight)

Every 3 min for 30 min

Row 300/250m

x6 Thrusters
*Row should take no longer than 1 minute. Adust the distance to match your abilities

**Increase weight on thrusters each round.

***Set a plan of attack. Know the weights you will need. ****Consolidate weights as you can so your friends are not searching for weights.

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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