CrossFit – Sun, Nov 13

12
Nov

CrossFit – Sun, Nov 13

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC PROGRESSIVE WARM-UP | 13:00

1 set:

2:00 row, bike, or ski

1 set:

10 alternating elbow to instep

10 box step-ups

10 ring rows

1 set:

20 mountain climbers

10 box step-ups

10 jumping pull-ups

1 set:

10 reverse lunges

10 box jumps (lower box)

5 chin-over-bar pull-ups

1 set:

10 alternating jumping lunges

5 box jumps (higher box)

5 chest-to-bar pull-ups

Skills Review

SNATCH PROGRESSION AND PRACTICE | 8:00

PROGRESSION FOCUS

10 snatch-grip deadlift  Set-up and smooth pull off the floor.

10 snatch pulls Smooth pull off the floor and explosive through the middle of the movement.

10 muscle snatches Aggressive turnover and punch to the sky.

10 hang power snatches Get tall and then pull under the bar.

10 power snatches Smooth pull off the floor and then aggressive through the middle of the lift.

Skill/Strength

EMOM 8:

5 unbroken clean and jerks or snatches.

– Build up in weight.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 7:

7 box jumps (24/30 in)

7 chest-to-bar pull-ups

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 7:

7 box jumps (20/24 in)

7 kipping pull-ups

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 7:

7 box jumps (16/20 in)

7 ring rows

Stretch

2 sets:

:45 foam roll lats/side

:45 reach, roll, lift