CrossFit – Thu, Oct 19

CrossFit Chilliwack – CrossFit

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Hang Power Snatch (- RX –
7 sets for load:
3 hang power snatches

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
Same as RX’d
)

General Warm-up (No Measure)

2 sets:

5 push-ups to down dog

10 PVC pass throughs

5 push-ups to down dog

10 PVC around-the-worlds

5 push-ups to down dog

10 PVC snatch grip behind the neck presses

Skill Work (Weight)

Pre-workout:

Every 2:00 x 3 sets:

5 hang muscle snatches

– Build to a heavy set of 5 reps.

Stretching (No Measure)

1 set:

1:00 active bar hang

1:00 overhead empty barbell hold

– AT-HOME – (AMRAP – Reps)

EMOM 10:

3-7 double-DB hang power snatches (35/50 lb)

– Perform 1 unbroken set each round AFAP.