Saturday

29
Jul

Saturday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

PROGRESSIVE WARM-UP

1 set:

30 jumping jacks

10 ATY raises

10 ring rows (use false grip)

1 set:

30 mountain climbers

10 up-downs

10 ring dips

1 set:

10 PVC pass-throughs

10 good mornings

10 pull-ups or jumping pull-ups

1 set:

2:00 muscle-up practice

Warm-up (No Measure)

POWER SNATCH PROGRESSION

PROGRESSION FOCUS

Snatch deadlift + shrug Setup

Muscle snatch Stand-pull-punch

Partial overhead squat Press up into the bar and pull back on it as the athlete sends their hips back slightly.

Hang power snatch Extend the hips before the arm pull

Power snatch Extend the hips before the arm pull

Warm-up (No Measure)

CLEAN AND JERK PROGRESSION

PROGRESSION FOCUS

Hang clean pull Push down through the heels and pull up with the shoulders

Hang power clean Shrug the shoulders to the ceiling and shoot the elbows forward

Power clean Smooth below the knee, then speed up above the knee

No bar) Jump, punch, and land with arms extended overhead Focus on hip extension and timing of the press under

Push jerk with barbell Pulling head out of the way

Clean and jerk Focus on two jumps. One jump to get the bar to the shoulders and another jump to get the bar overhead.

Warm-up (No Measure)

BUILD UP AND WORKOUT PREP

3 sets:

4 clean and jerk

4 muscle-ups

4 snatch

Workout

THE STANDARD (Time)

RX

For time with a partner:

30 clean and jerks (95/135 lb)

30 muscle-ups

30 snatches

– One partner works while one rests. Partition the reps as needed.

Metcon (Time)

INTERMEDIATE

For time with a partner:

30 clean and jerks (65/95 lb)

30 burpee pull-ups

30 snatches

– One partner works while one rests. Partition the reps as needed.

Metcon (Time)

BEGINNER

For time with a partner:

60 DB clean and jerks (10/15 lb)

60 jumping pull-ups

60 snatches

– One partner works while one rests. Partition the reps as needed.

Stretch

Warm-up (No Measure)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm