Friday 180622

I. General Warm-Up

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

 

II. Strength

Power Snatch

3 reps E2MOM x 5 sets (10:00)

 

III. Workout Of The Day

AMRAP 15 w/ a partner:

4 Lateral Burpees Over Bar

8 Power Snatches @115/75; 95/55; 75/45

4 Lateral Burpees Over Bar

*alternate full rounds with a partner

 

INTENDED STIMULUS

Starting today off with some Snatch strength work. Perform these as touch and go sets and increase to a challenging but doable weight. Look for solid hip drive and repositioning of the body on the descent. (you can share a bar with your partner if desired). Conditioning is a tough combo of burpees and moderate snatches. Sets are relatively small, so it should be fast rounds, alternating full rounds with your partner. The fatigue will build quickly, so be ready and continue to stay in good positions.

 

IV. Supplemental Work

Friday:

3-4 sets, not for time:

A1. 6-10 Landmine Reverse Lunge/Leg @ moderate weight

A2. 8-10 Landmine towel rows @ moderate weight w/ 2s Lower

 

*to set up a “Landmine”, put the end of an empty barbell in the corner of a wall, some boxes, or against a stack of a couple of plates.

*For the Reverse lunge, hold the end of the Landmine at the chin like a Goblet squat

*For the towel rows, put a towel around the end of the barbell to create a “handle”. Straddling the barbell, use the towel to pull the bar towards your chest while in a hinged position.

Crossfit Enhance