Friday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

4 sets:

:20 bar-facing burpees

– Rest :10

:20 snatch-grip bent-over rows

– Rest :10

Warm-up (No Measure)

POWER SNATCH PROGRESSION

Snatch deadlift + shrug Setup

Snatch drops Jump feet from hip to shoulder width as athlete drops under the bar.

Hang power snatch Extend the hips before the arm pull.

Power snatch Extend the hips before the arm pull.

Skill/Strength

Metcon (Weight)

EMOM 8:

1 power snatch

1 snatch push presses

2 Sots presses

Warm-up

Warm-up (No Measure)

BARBELL CYCLING AND LOADING

3 sets:

2-3 power snatches

Workout

2018 REGIONAL WORKOUT 4 (2 Rounds for time)

RX

2 rounds for time:

10 snatches (125/175 lb)

12 bar-facing burpees

Then,

2 rounds for time:

10 snatches (75/115 lb)

12 bar-facing burpees

Metcon (2 Rounds for time)

INTERMEDIATE

2 rounds for time:

10 snatches (105/155 lb)

12 bar-facing burpees

Then,

2 rounds for time:

10 snatches (65/95 lb)

12 bar-facing burpees

Metcon (2 Rounds for time)

BEGINNER

2 rounds for time:

10 snatches (65/95 lb)

12 bar-facing burpees

Then,

2 rounds for time:

10 snatches (45/65 lb)

12 bar-facing burpees

Stretch

Warm-up (No Measure)

Accumulate:

30 reach, roll, and lift