CrossFit – Mon, Feb 6

Crossfit Chilliwack – CrossFit

Warm up

DYNAMIC WARM-UP | 12:00

2 sets:

10 PVC pass throughs

10 behind the neck, PVC snatch grip presses

10 PVC overhead squats

10 leg swings across body, right

10 leg swings across body, left

10 leg swings front to back, right

10 leg swings front to back, right

2 sets:

10 jumping jacks

:30 plank hold

10 jumping jacks

:30 plank hold with shoulder taps

10 jumping jacks

:30 push-ups

10 jumping jacks

Skill Review

POWER SNATCH | 10:00

Run through the progression once with a PVC and a second time with a barbell.

PROGRESSION FOCUS

5 hang snatch pulls Timing: Squeeze the hips and knees before pulling the shoulders and elbows.

5 hang power snatches Bar path: Keep the elbows high, then punch vertically to keep the bar close to the body.

5 hang power snatches Hip extension: Jump high before pulling and punching overhead.

5+ top-to-top hang power snatches Lower the bar to the nose, then let the bar drop along the stomach before leaning forward and receiving directly above the knee.

5+ top-to-top power snatches Keep sending the hips back until the bar passes the knee, then bend the knees slightly to return to the setup position. Immediately initiate a snatch back to the top.

Build-up

5:00 to build in load before starting the clock.

5 sets:

3 power snatches

– Touch and go reps

Mini Round

1 set:

4 bar-facing burpees

4 power snatches (workout weight)

RX (Time)

For time:

3-6-9-12-15:

Bar-facing burpees

Power snatches (95/135 lb)

INTERMEDIATE (Time)

For time:

3-6-9-12-15:

Bar-facing burpees

Power snatches (65/95 lb)

BEGINNER (Time)

For time:

3-6-9-12-15:

Bar-facing burpees

Power snatches (35/45 lb)

Stretch

Accumulate:

1:00 banded shoulder stretch/arm