Tag

Snatch
Warm-up SG Barbell upright row Strict power snatch H/m/l Tall power snatch h/m/l Pull-under h/m/l power snatch h/m/l 3 POS power snatch Metcon prep: Low single/high single/double attempt Burpee over bar efficiency 3 POS Power Snatch (5×2/5×1) *Across on doubles; Build on singles ** “3 POS” refers to a high, mid, and low catch position....
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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)...
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Metcon (No Measure) HSPU Db/Kb row x10 5 Rounds *HSPU reps should be 1-2 less than max effort. Hopefully maintaining consistent sets. **DB Row should be a challenge Metcon (No Measure) Every 4 min for 24 min 10 burpees 20 DB Snatch 5 burpees
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Warm-up Banded finger curls Banded deadlift BN Press 2 rounds rounds of 10 Metcon Prep Knee tucks Leg lifts Toes to bar Snatch deadlift Strict Muscle Snatch Muscle Snatch SG Push Jerk Power Snatch Clean & Jerk Prep: Muscle Clean Clean Push Press Push Jerk/Split Jerk 3.2.1.GO! CrossFit Games Open 15.1 (AMRAP – Rounds and...
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Warm-up Bear crawl/ Crab Walk 50ftx2 Banded deadbug x20 Strict Hollow/arch Chest to bar & Snatch practice Hollow/arch dynamic Press to OHS Beat swings Pull under + Hang Snatch Pull-ups Snatch Chest to bar 10m to Practice/build weight Metcon (Time) x15 pull-ups/chest to bar pull-ups x9 Bar over burpees x3 Squat Snatch 4 rounds *This...
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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...
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Warm-up 400m Run Touch your toes/reach to the sky Inch worm (stationary) Air Squats Metcon Prep: DB Snatch Demo HS Demo- Practice 3-5m GHD Demo – Bend & Snap Thruster Prep: Front squat Push Press Thruster 3.2.1.Go! Metcon (AMRAP – Reps) 1m on/1m off DB/KB Snatch x5 Handstand walk/hold x4 Sit-ups/GHD Sit-ups x3 Thrusters x2...
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Warm-up Arm Swings High Steps BN Press in half squat Front squat Pull Under (x5 Snatch,x5 Clean) Hang Snatch/Clean Power Snatch/ Clean Metcon (Time) Partner Workout 100 Power Snatch 100 Power Cleans *One person working at a time **Split work evenly ***Increase weight every 20 reps. (10 per person) ****Times per 20 reps(10 per person)...
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Warm-up Row 500m 250/leisure 250/fast Snatch Prep: BN Press Press in Half Squat Snatch Drop Pull under High Hang Hang Snatch Snatch Metcon (4 Rounds for time) Row 30 Calories x50 Double unders x15 Power Snatch Row 30 Calories x50 Double unders x12 Power Snatch Row 30 Calories x50 Double unders x9 Power Snatch Row...
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Metcon (Time) Partner workout Partner A Run 200m Partner B Works through 100 wallballs 100 DB/KB Snatch 100 toes through rings 100 cal row *partner switch tasks after each 200m run. **Protect your balls!! Catch balls and lower DB/KB prior to hitting the ground on the final rep of the movements.
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Workout of the Day

CrossFit

  • CrossFit WOD 11/19/19

    Warm-up
    SG Barbell upright row

    Strict power snatch H/m/l

    Tall power snatch h/m/l

    Pull-under h/m/l

    power snatch h/m/l

    3 POS power snatch

    Metcon prep:

    Low single/high single/double attempt

    Burpee over bar efficiency
    3 POS Power Snatch (5×2/5×1)
    *Across on doubles; Build on singles

    ** “3 POS” refers to a high, mid, and low catch position.

    ***Be obsessive on position.
    Metcon (Time)
    150 double unders or 25 cal on bike

    35 burpees over the bar

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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