Monday 190826

 

General Warm-up

10 Front-Back Hip Swings/side

10 Air Squats

10 Lunges

10 Kip Swings on Pull-up Bar

 

Then- Snatch Technique Warm-up with an empty bar, training bar, or PVC pipe:

5 Snatch Deadlifts

5 Hang Snatch High Pulls

5 Hang Muscle Snatch

5 OHS

5 Behind Neck Snatch Grip Push Press

 

Then 5-10 Empty Squat Snatches before adding weight

 

Strength

Snatch

On a 10 minute clock, complete 8-10 Squat Snatch

 

Workout Of The Day

AMRAP 12:

12/9 Cal Row

12 OHS @115/75; 95/65; 75/55 or less

8 Lateral Burpees Over Bar

 

 

Recovery

5 Way Hips - 3 reps each position/pattern x 2-3 sets/side

(1- Abduction, 2- Flexion, 3- Extension, 4- Flexion+Extension, 5- Abduction + Flexion/Extension Swings)

https://www.youtube.com/watch?v=S5LaSzpLBNk&feature=youtu.be

 

 

Supplemental Work

Monday:

3 Rounds @ steady pace

15yd. Quadruped Crawl

15 Ring Rows (strict, great control)

10 Alternating Seated DB Press/arm

rest :90s

Crossfit Enhance