Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

AMRAP 6:

8 good morning + hop

8 alternating plank reach throughs

8 alternating overhead lunges (in-place)

8 box jump-overs or step-ups

Warm-up (No Measure)

THREE POSITION SNATCH AND OVERHEAD SQUAT PROGRESSION

PROGRESSION FOCUS

Power snatch from high hang (hips) Jump! and speed under the bar

Power snatch from mid-thigh Hip extension first, then pull under the bar

Hip extension first, then pull under the bar Slow past the knee, then increase speed to extension.

Overhead squat Press up into the bar as the hips travel back and down.

Skills Review

Warm-up (No Measure)

PRE-WORKOUT SKILL WORK

EMOM 8:

2 behind the neck snatch grip push press

Workout

Metcon (Time)

RX

6 rounds for time:

6 power snatches (75/115 lb)

9 overhead squats

12 box jump-overs (20/24 in)

Metcon (Time)

INTERMEDIATE

6 rounds for time:

6 power snatches (65/95 lb)

9 overhead squats

12 box jump-overs (20/24 in)

Metcon (Time)

BEGINNER

6 rounds for time:

6 power snatches (35/45 lb)

9 overhead squats

12 box step overs (12/20 in)

Stretch

Warm-up (No Measure)

2 sets:

1:00 foam roll lower back

1:00 foam roll quads