Thursday 171221

I. General Warm-Up

4:00 Tabata DU or SU

 

Snatch warm-up:

3 Snatch grip RDL

3 Hang Snatch High Pull

3 Muscle snatch

3 OHS

3 Power Snatch

3 Squat snatch

3 OHS

*if needed, use a PVC pipe on warm-up

*this warm-up does not have to be done unbroken

 

3-5 Practice sets of Power snatch + OHS

**use this time to discuss a couple of performance cues (patience in the pull, quick/explosive hips, elbows high and outside, hips sit back and down to receive, strong overhead/active shoulders and elbows, etc.)

 

Skill Work

10 Minute EMOM

1 Power Snatch + 1 OHS

*start at moderate weight and gradually build each round. If you know your snatch max from 2 weeks ago, use 60% to start and don’t exceed 90%.

 

III. Transition and Build Up

Set-up stations, take any warm-up reps necessary.

 

IV. Workout Of The Day

Rx

Open Workout 11.1/14.1

AMRAP 10

30 DU

15 Power Snatch @75/55

 

Scale 1

Open Workout 11.1/14.1

AMRAP 10

30 DU or 60 SU

15 Power Snatch @65/45

 

Scale 2

Open Workout 11.1/14.1

AMRAP 10

60 SU

15 Power Snatch @45/35 or less

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

Snatch skill work to start off. Use this as an opportunity to work on the movement and get a stronger OHS. Don’t add weight unless the rep was high quality and felt good. Second Open workout this week. This is a fast paced burner. Push for big sets. This may sacrifice how fast you can move in the second half, but use this as an opportunity to see what you’re made of!

 

V. Accessory, Recovery, Community

8-10 Shin-box rotations each way, hold and lower each side, press in to each stretch towards front and back leg, holding for 10-15s

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