CrossFit – Tue, Apr 18

Crossfit North Cloud – CrossFit

Warmup

Warmup (No Measure)

2:00 Bike

then…

2 Sets:

10 PVC Passthroughs

10 Lunge w/Twist

Snatch:

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

Weightlifting

Hang Power Snatch (3,2,1,3,2,1,1,1 (2 Second Pause))

3 Pause Hang Power Snatch @ 60-65% 1 RM Snatch

2 Pause Hang Power Snatch @ 65-68% 1 RM Snatch

1 Pause Hang Power Snatch @ 70-73% 1 RM Snatch

3 Pause Hang Power Snatch @ 65-68% 1 RM Snatch

2 Pause Hang Power Snatch @ 70-73% 1 RM Snatch

1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch

1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch

1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch

*Pause for 2 seconds in the receive position before standing.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12:

12/9 Calorie Ski

9 Hang Snatches (95/65)

6 Box Jump-Overs (30/24)