Monday 190318

General Warm-up

Snatch technique work – w/ PVC, training bar, or empty bar practice the following positions:

“1st Pull”: set up with hips down and chest up, flat back and bar pulled close to the body, the hips and shoulders elevate at the same rate, not one faster than the other.

“2nd Pull”: once the bar is past the knees, now the shoulders and head begin moving up and back as the hips open up quickly towards the bar. Still keep the bar close.

“3rd Pull”: Hips scoop the bar explosively as we begin to shrug the shoulders and explode in to “triple extension”

“Turnover”: elbows high, bar close, and we use the bar to pull our bodies/hips down under the bar as we aggressively press in to the bar to the receiving position.


3 rounds w/ PVC, training bar, or empty bar:

3 Hang Power Snatch

3 Low Hang Power Snatch

3 Squat Snatch



12:00 to Build to 1RM Snatch

Take 6-8 sets to gradually build – this can be a squat snatch or power snatch

*for beginners, this is going to be a great deal of practice time!


Workout Of The Day

Work through 3-4 sets of the following:


A1. Farmer Grip Split Squat

            w/ 2s lower; 8-10 reps/leg; rest :45s

A2. Bent Over Double Dumbbell Row

            w/ 2s lower; 8-10 reps; rest :45s

A3. Hands Elevated Rower Pike Ups

            6-10 reps controlled; rest 1:00-2:00 before next set





Starting a new “strength cycle” that will be Olympic lifting and bodybuilding focused, to allow for some technique work and improved motor control and joint health. This will be helpful for everyone, whether you are feeling good or a bit beat up, these sessions will be beneficial in creating a great strength stimulus while improving muscle endurance, body awareness, and proper ROM, and could potentially help to fix any movement imbalances.


These will be non-scored sessions. They are simply to make you better, not to compete.



5:00 Walk outside




EMOM x 8

:30s Row/Bike Hard - :30s rest

Crossfit Enhance