CrossFit – Tue, Feb 14

13
Feb

CrossFit – Tue, Feb 14

Crossfit Chilliwack – CrossFit

Warm up

PROGRESSIVE WARM-UP | 7:00

Split the class into two groups. Have each work on a different movement at the same time and then switch.

1 set:

:40 PVC pass throughs

:40 box step-ups

– Rest :10 between movements.

1 set:

:40 PVC good mornings

:40 box step-overs

– Rest :10 between movements.

1 set:

:40 PVC overhead squats

:40 box jump-overs

– Rest :10 between movements.

Skill Review

POWER SNATCH AND SQUAT SNATCH | 9:00

Lead athletes through all of the reps on your call. Use a PVC.

PROGRESSION FOCUS

5-8 hang power snatches Jump with a straight arm and punch straight arm.

5-8 power snatches Bar shaves the entire leg, then jump with a straight arm.

8-10 squat snatches Jump high and then ride the squat down.

8-10 top-to-top squat snatches Chest up as the bar descends, pull the hips back as the arms straighten, and begin the next rep once the bar reaches the mid-shin.

Hang Snatch (EMOM 6:
2 hang squat snatches
– Build to a heavy set for the day.
)

Skill Review

KIPPING PULL-UP | 3:00

PROGRESSION FOCUS

10 kip swings Press down on the bar at the top of the kip.

5 strict pull-ups Full range of motion at the bottom and top of each rep.

5 kipping pull-ups Press away from the top of the pull-up to maintain the swing.

RX (2 Rounds for reps)

AMRAP 5:

10 squat snatches (75/115 lb)

20 box jump-overs (20/24 in)

30 kipping pull-ups

Rest 5 minutes

AMRAP 5:

10 power snatches (75/115 lb)

20 box jump-overs (20/24 in)

30 strict pull-ups

INTERMEDIATE (2 Rounds for reps)

AMRAP 5:

10 squat snatches (55/75 lb)

20 box jump-overs (20/24 in)

15 kipping pull-ups

Rest 5 minutes

AMRAP 5:

10 power snatches (55/75 lb)

20 box jump-overs (20/24 in)

15 strict pull-ups

BEGINNER (2 Rounds for reps)

AMRAP 5:

10 hang power snatches (35/45 lb)

20 box step-overs (12/20 in)

20 jumping pull-ups

Rest 5 minutes

AMRAP 5:

10 hang power snatches (35/45 lb)

20 box jump-overs (12/20 in)

20 ring rows

Stretch

3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts