Wednesday 180606

I. General Warm-up

2 RNFT:

10 Side-to-Side Leg Swings/leg

10 Squatting Thoracic Rotations (5 each way)

10yd. Broad Jump

 

II. Transition

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- using this to point out and work on some elements of the Snatch.

 

Build Snatch to starting weight.

 

III. Strength

Squat Snatch or Power Snatch+OHS Complex

3 reps E2MOM x 5 sets (10:00)

 

IV. Workout Of The Day

Rx

AMRAP 12

6 Power Snatch @95/65

6 OHS @95/65

200m Run

 

Scale 1

AMRAP 12

6 Power Snatch @75/55

6 OHS @75/55

200m Run

 

Scale 2

AMRAP 12

6 Power Snatch @55/35 or less

6 OHS @75/55 or less

200m Run

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Starting off with some Snatch strength/skill work. 3 reps on the 2:00 for 5 sets. Trying to work on a smooth transition from the pull in to the overhead squat position. For athletes that need to work on the Squat snatch and cannot comfortably drop in to the OHS, complete 3 complexes of 1 Power snatch + 1 OHS. Conditioning continues to focus on these two movements, performing sets of power snatch and OHS with a short quick run between to challenge barbell ability under aerobic fatigue. Stay light on the barbell—every set should be unbroken.

 

V. Accessory, Recovery, Community

3:00 easy cool down row

Foam roll Lats 2:00-3:00 each

 

VI. Supplemental Work

Wednesday:

Bike, row, or jog 11:00 easy pace

Crossfit Enhance