CrossFit – Sat, Apr 15

Crossfit Chilliwack – CrossFit

Warm up

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 PVC good mornings

1 set:

:20 easy row

:20 moderate row

:20 hard row

10 push-ups

Skill Review

HANG POWER SNATCH | 10:00

Use a PVC for the first 4 steps and a barbell for the final step.

Lead athletes through ~5 reps together and then have them do 3-5 more on their own.

PROGRESSION FOCUS

5 hang muscle snatches Bar path: Pull the elbows high and keep the bar close to the body and face.

5-10 dip-jumps Hip extension: With the chest up and the bar in the hip, push the knees forward and jump hard.

5-10 hang power snatches Hip extension: Squeeze the glutes as you jump HARD, then punch overhead.

8-10 hang power snatches Timing: From above the knee, then jump with a straight arm and THEN pull and punch overhead.

8-10 hang power snatches Receiving position: Jump hard and punch overhead BEFORE the feet land.

High-Hang Snatch (EMOM 7:
2 high hang power snatches
– Build to a heavy set of 2 reps)

Mini Round

1 set:

3 hang power snatches (workout weight)

8/10-calorie row

3 hang power snatches (workout weight)

RX (Time)

10 rounds for time:

8/10-calorie row

3 hang power snatches (105/155 lb)

INTERMEDIATE (Time)

10 rounds for time:

8/10-calorie row

3 hang power snatches (95/135 lb)

BEGINNER (Time)

10 rounds for time:

6/8-calorie row

3 hang power snatches (65/95 lb)

Stretch

Accumulate:

30 PVC pass throughs

30 ATYTs (2.5-5 lb)