CrossFit WOD 11/1/19

Warm-up

Goblet squat hold in bottom

Partner backbend

Front squat

BN press

Pull under

Push press

Hang clean

Tall jerk

Clean and jerk

Pistol progression

Off balance squat gradually shifting weight bias to one leg.

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

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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