CrossFit – Sat, Apr 1
Crossfit Chilliwack – CrossFit
Warm up
JUNKYARD DOG WARM-UP | 8:00
Scale the warm-up with step-overs instead of jump-overs.
Scale the crawl under to a bear crawl around the partner.
4 sets:
6 jumps around your partner
6 jump over and crawl under your partner
Skill Review
SNATCH PROGRESSION AND PRACTICE | 8:00
PROGRESSION FOCUS
10 deadlifts to mid-thigh Keeping the shoulders over the barbell.
10 deadlift + shrugs Stand all the way up and then shrug the shoulders.
10 muscle snatches Stand up fast, pull the elbows high and outside, then punch the barbell overhead.
10 overhead squats Press up into the barbell as the hips go back and down.
10 hang power snatches Get tall and then get under the barbell.
5 power snatches Be patient as the barbell passes the knees and then increase the speed through mid-thigh.
Skill/Strength
Every 2:00 for 5 sets:
2 power snatches
– Must be touch-and-go.
RX (Time)
For time with a partner:
30 snatches (75/115 lb)
30 synchronized bar-facing burpees
24 snatches (95/135 lb)
24 synchronized bar-facing burpees
18 snatches (105/155 lb)
18 synchronized bar-facing burpees
12 snatches (125/185 lb)
12 synchronized bar-facing burpees
INTERMEDIATE (Time)
For time with a partner:
30 snatches (55/75 lb)
30 synchronized bar-facing burpees
24 snatches (65/95 lb)
24 synchronized bar-facing burpees
18 snatches (75/115 lb)
18 synchronized bar-facing burpees
12 snatches (85/125 lb)
12 synchronized bar-facing burpees
BEGINNER (Time)
For time with a partner:
30 snatches (35/45 lb)
12 synchronized bar-facing burpees
24 snatches (35/45 lb)
12 synchronized bar-facing burpees
18 snatches (35/45 lb)
12 synchronized bar-facing burpees
12 snatches (35/45 lb)
12 synchronized bar-facing burpees
Stretch
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)