Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
4 sets:
:20 bar-facing burpees
– Rest :10
:20 snatch-grip bent-over rows
– Rest :10
Warm-up (No Measure)
POWER SNATCH PROGRESSION
Snatch deadlift + shrug Setup
Snatch drops Jump feet from hip to shoulder width as athlete drops under the bar.
Hang power snatch Extend the hips before the arm pull.
Power snatch Extend the hips before the arm pull.
Skill/Strength
Metcon (Weight)
EMOM 8:
1 power snatch
1 snatch push presses
2 Sots presses
Warm-up
Warm-up (No Measure)
BARBELL CYCLING AND LOADING
3 sets:
2-3 power snatches
Workout
2018 REGIONAL WORKOUT 4 (2 Rounds for time)
RX
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
Metcon (2 Rounds for time)
INTERMEDIATE
2 rounds for time:
10 snatches (105/155 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
Metcon (2 Rounds for time)
BEGINNER
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (45/65 lb)
12 bar-facing burpees
Stretch
Warm-up (No Measure)
Accumulate:
30 reach, roll, and lift