CrossFit – Mon, Nov 21

Crossfit Chilliwack – CrossFit

Warm up

1 set:

2:00 slow run, bike, row, or ski

2 sets:

MOVEMENT FOCUS

10 PVC pass throughs Mobility

10 PVC good mornings Mobility

10 PVC muscle snatches Lumbar arch in setup

10 PVC shoulder presses  Bar in the overhead position

Skill Review

SNATCH PROGRESSION | 7:00

MOVEMENT FOCUS

Muscle snatch Shoulders slightly in front of the bar in the setup

Snatch pull Bar stays close to the body

Hang power snatch Full hip extension before arms pull

Power snatch Slow pull until the bar is above the knees

Cycling Pause with the bar at the hip before the next rep

Skill Review

CLEAN AND JERK REVIEW | 5:00

The setup between the clean and the snatch should be similar: shoulders slightly in front of the bar, heels down, and a visible lumbar arch.

MOVEMENT FOCUS

Hang power clean Full hip extension before arms pull

Power clean Slow pull until the bar is above the knees

Jerk Pause with the bar at the hip before the next rep

Cycling Quickly bring the bar back to the hip, pausing, and then starting the next rep

Pre workout Load-up

3 sets:

6 unbroken reps (increase weight each set)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Post Workout Skill

3 sets:

20 GHD sit-ups

20 seated leg lifts

Stretch

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts