Tuesday 181002

CFE Members! We are asking that everyone please bring canned goods or non-perishables to class today as your buy-in! DMH has the goal of being the biggest donator to the WSOY Canned food drive and we want to help the cause! ($1 donations can also be made). Anyone missing their buy-in will have to buy in to the WOD with 50 burpees instead!

I. General Warm-up

Shoulder Joint Prep:

10 Forward/Backward Rolls each

10 Forward/Backward Circles each

10 Alternating High 5’s

10 Alternating Body Crosses

10 Alternating Nerve Floss

Snatch warm-up:

3-5 Snatch grip RDL

3-5 Hang Snatch High Pull

3-5 Muscle snatch

3-5 OHS

3-5 Power Snatch

3-5 Squat snatch

3-5 OHS

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

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

*IF YOU DO NOT HAVE YOUR CANNED GOOD DONATION, DO 50 BURPEES FOR YOUR WARM-UP!

 

II. Strength

12:00 to build to Snatch 1RM

 

III. Workout Of The Day

Rx

21-15-9

Power Snatch @95/65

5-3-1

Rope Climb to 15’

 

Scale 1:

21-15-9

Power Snatch @75/45

5-3-1

Rope Climb to 12’

 

Scale 2

21-15-9

Power Snatch @95/65

12-9-6

Sit-to-Stand

 

PERCEIVED INTENSITY – 8/10

INTENDED STIMULUS

Bring the Olympic lifting strength cycle to a close this week by retesting our Oly lifts. Today you have 12:00 to find you 1RM Snatch. This can be Power or Squat, whatever is your strongest lift. Let’s get after it! Conditioning is a fast and intense couplet of Power snatches and rope climbs. Push the pace and be consistent on the rope.

 

IV. Accessory, Recovery, and Community

Mash forearms on barbell. Work around the elbow especially.

Supplemental Work

Tuesday:

Handstand Strength:

4 sets:

8-10 KB Z-Press

rest :45s

20-30 Banded Tricep Extensions

rest :30s

Max rep Strict HSPU or Pike HSPU (add deficit if proficient)

Rest 2-3 minutes between sets

Crossfit Enhance