Crossfit Chilliwack – CrossFit
JUNKYARD DOG WARM-UP | 8:00
Scale the warm-up with step-overs instead of jump-overs.
Scale the the crawl under to a bear crawl around the partner.
8 jumps around your partner
8 jump over and crawl under your partner
SNATCH PROGRESSION | 10:00
10 deadlifts Set-up: heels down, shoulders in front of the bar, visible lumbar arch.
10 deadlifts to mid-thigh Mid Thigh position: heels down, shoulders in front of the bar.
10 deadlifts and shrugs Be patient off the floor and then add speed to the bar when it gets to the thighs.
10 muscle snatches Keep the bar close and punch hard overhead.
10 overhead squats Arms locked out and the full range of motion squat.
10 hang squat snatches Jump and pull yourself underneath the barbell into the overhead squat.
10 snatches Be patient off the floor and get as tall as possible before moving to get under the bar.
Pre workout Load-up
3 squat snatches
Squat Snatch (7 sets for load:
3 squat snatches)
Power Snatch (BEGINNER
7 sets for load:
3 power snatch + overhead squat)
Metcon (AMRAP – Reps)
Max-rep squat snatches
– Use 80% heaviest successful 3-rep snatch.
30 ATY drills
– Use 2.5 or 5 lb plates