3
Jun
SATURDAY
CrossFit WOD:
400 meter run buy in:
5 power snatch 115#/75#
10 pull ups
10 power snatch
20 pull ups
5 power snatch
10 pull ups
10 power snatch
400 meter run buy out:
LEVEL 1:
200 meter run buy in:
5 power snatch 45#/25#
10 ring rows
10 power snatch
20 ring rows
5 power snatch
10 ring rows
10 power snatch
200 meter run buy out
WEIGHTLIFTING/OLY CLASS @ 10 am
We are going through Burgener warm up then skill transfer exercises before we work on snatches
BURGENER WARM-UP:
- Down and “FINISH”: SPEED THROUGH THE MIDDLE
- Elbows High and Outside: KEEP THE BAR CLOSE
- Muscle Snatch: STRONG TURNOVER
- Snatch Lands (Power – 2”, 4”, 6”): FOOTWORK
- Snatch Lands (Full): FOOTWORK
SKILL TRANSFER EXERCISES:
- Snatch Push Press: OVERHEAD STRENGTH
- Overhead Squat: CORE STRENGTH
- Heaving Snatch Balance: ARM SPEED
- Drop Snatch: FOOT/ARM SPEED
- Snatch Balance: FOOT/ARM SPEED
A. Muscle snatch from the floor 3 x 3 Keep bar close w strong turnover
B. snatch high pulls 3 x 3
C. power snatch + ohs 1 + 3 x 5