Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC WARM-UP
AMRAP 6:
8 good morning + hop
8 alternating plank reach throughs
8 alternating overhead lunges (in-place)
8 box jump-overs or step-ups
Warm-up (No Measure)
THREE POSITION SNATCH AND OVERHEAD SQUAT PROGRESSION
PROGRESSION FOCUS
Power snatch from high hang (hips) Jump! and speed under the bar
Power snatch from mid-thigh Hip extension first, then pull under the bar
Hip extension first, then pull under the bar Slow past the knee, then increase speed to extension.
Overhead squat Press up into the bar as the hips travel back and down.
Skills Review
Warm-up (No Measure)
PRE-WORKOUT SKILL WORK
EMOM 8:
2 behind the neck snatch grip push press
Workout
Metcon (Time)
RX
6 rounds for time:
6 power snatches (75/115 lb)
9 overhead squats
12 box jump-overs (20/24 in)
Metcon (Time)
INTERMEDIATE
6 rounds for time:
6 power snatches (65/95 lb)
9 overhead squats
12 box jump-overs (20/24 in)
Metcon (Time)
BEGINNER
6 rounds for time:
6 power snatches (35/45 lb)
9 overhead squats
12 box step overs (12/20 in)
Stretch
Warm-up (No Measure)
2 sets:
1:00 foam roll lower back
1:00 foam roll quads