CrossFit – Sun, Oct 9

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 13:00

2 sets:

:30 PVC pass thru

:30 push-ups

:30 scap pull-ups/ kip swings

:30 wall squats

– Rest :10 between movements and sets.

2 sets:

:30 alternating step-ups

:30 ring support hold

:30 strict pull-ups

:30 overhead squat

– Rest :10 between movements and sets.

Skill

POWER SNATCH | 10:00

Run through the progression once with a PVC and a second time with a barbell.

PROGRESSION FOCUS

5 hang snatch pulls Timing: Squeeze the hips and knees before pulling the shoulders and elbows

5 hang muscle snatches Bar path: Keep the elbows high, then punch vertically to keep the bar close to the body

5 hang power snatches Hip extension: Jump high before pulling and punching overhead

5+ top-to-top hang power snatches Lower the bar to the nose, then let the bar drop along the stomach before leaning forward and receiving directly above the knee

5+ top-to-top power snatches Keep sending the hips back until the bar passes the knee, then bend the knees slightly to return to the setup position. Immediately initiate a snatch back to the top

Strength

Snatch (Every :30 for 10 sets:
2 touch and go power snatches
)

5:00-7:00 to build in load before starting the clock.

Metcon (AMRAP – Rounds and Reps)

RX/INTERMEDIATE

AMRAP 7:

7 box jumps (20/24″)

7 power snatches (55/75 lb)

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 7:

7 box step-ups (12/20″)

7 power snatches (35/45 lb)

Stretch

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves