Tag

Snatch
Warm-up Windmill Bottom squat hold (barbell assist) BN Press Press in half squat Press in full squat OHS Pull-under (power to full) High hang (power to Full) Hang (power to full) Power snatch Snatch Power Snatch (5×3) Snatch (5×2) *build for each set **one set every 90sec. 2 min transition between P.SN. And SN. ***Develop...
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Warm-up Arm Cirlces Stationary Lunge w/twist Jump Tucks Behind the head Push-ups Overhead Squat (pvc) Knee tucks 15-12-9 (conditioned) 9-6-3 (New) Snatch Prep: Pull-under Dip/Drive/Drop Hang Snatch Snatch Metcon Prep: Pull-up scaling Barbell scaling 3.2.1.Go. Snatch + OHS (4×3+2) *Build **Purpose: Building Stamina and Confidence in the Snatch and OHS ***Maintain a weight that will...
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Warm-up Run 400m Windmill x3 Overhead lunge x10 (5 steps each arm) Strict Leg lifts/Knee Tucks x10 2 rounds BN Press BN Press in half squat BN Press in squat Snatch Prep: Pull-unders (Power) Hang Power Snatch Power Snatch Metcon Prep: Overhead Squat x3 toes to Bar x3 Deadlift x3 200m Run Power Snatch (5-4-3-2-1)...
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Warm-up Banded Lateral Walk Banded Squat Banded Bear Crawl (wrist) Overhead Squat Prep: BN Press Press to OHS OHS Metcon Prep: DB Snatch efficiency Talk DB Snatch Wallball 4-2 Overhead Squat (3-3-3-3-3) *Build **Balance above everything Metcon (2 Rounds for reps) DB Snatch Wallball 2-4-6-8-10-12—— Amrap 6 Rest 3 Min 2 rounds *This will hit...
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Warm-up BN Press x10 Seated Box Jumps x5 OH Duck walk x30 sec 2 rounds Snatch Prep: Press to OHS Drop Snach Pull-under Hang Snatch Pause Snatch Metcon Prep 5-3-1 Power Snatch Handstand Push-up/Hand release push-up Wallball run 200m after round of 1 Pause Snatch (5×2) *Build **Develop balance and consistency during the pause Metcon...
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Warm-up 200m Run 5 Burpees 50ft OH Duck Walk Snatch Prep: Press to Overhead Squat Drop Snatch Pull-under Hang Snatch Pause Snatch Metcon Prep 5 Bar over Burpees 200m Run 5 Power Snatches 5 Overhead Squats Pause Snatch (5×3) *Pause below knee **Build ***Balance is your focus. Stay still until you’ve found developed a consistent...
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Warm-up Buddy Bike 10-8-6-4-2 You go/I Go – each person completes every round Press to OHS OHS Drop Snatch (power) Pull-under Hang Snatch Snatch Metcon Prep: Discuss stagger of Heats. One heat every :30-1m Metcon (5 Rounds for time) Every 4 minutes for Maximum Effort. Bike 12/9 Cal then Power Snatch + OHS 10 @...
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Warm-up Squat Hold 1 Min Straddle stretch 1 Min Straddle Leg lifts x20 Air Squat x20 Overhead Squat x10 Snatch Pull-unders Clean Pull-unders Tall Jerks Hang Snatch Snatch Hang Clean Pause jerk Clean Jerk Snatch (x1 EMOM10) Clean and Jerk (x1 Emom 10) *Have a game plan for what weights you will use. This will...
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Warm-up W W/Y Banded Overhead Squat 2×5 Press to half OHS Press to OHS Drop Snatch (M/L) Pull-under Hang Power/Snatch Power Snatch Snatch Power Snatch (4-4-2-2) Snatch (2-2-2-2) *Build every set. **Powers should be Moderate exertion. At minimum utilize the weight planned for the Metcon. ***Challenge technique but maintain consistency. Isabel (Time) For Time: 30...
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Warm-up Calf raise Single leg Hop Hop Single Unders Standing double Single double Single Double double Single Dubs Snatch Prep Press to Half/Full Squat Drop Snatch Pull-under Hand Snatch Snatch Metcon Prep Single/Double x10 Squat Snatch x1-3 2-3 rounds to prime first set. Metcon (3 Rounds for weight) Double Under x50-30-10 Squat Snatch x5-3-1 x3...
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Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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