CrossFit WOD 10/5/19

Warm-up

Jumping Jacks

Plate push

Jump rope

2 rounds 1m each movement

Double under practice

Tempo work

Singles

Doubles

Discuss metcon flow

3.2.1.Go!

Metcon (3 Rounds for time)

Group WOD

50m Sled push

50 Double unders

15 Cal Bike

Complete 4 rounds

Rest as needed

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…

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