CrossFit – Sat, Apr 1

31
Mar

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)