Dial it back on Wednesday

 In Crossfit

CrossFit Cirencester – CrossFit

View Public Whiteboard

OLF Snatch Mobility (No Measure)

PVC:

Head Passes

Behind Neck Press

OHS

Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch

Snatch

High-Hang Snatch (4 Sets to build to a triple )

Every minute, for 4 minutes (4 sets):

High Hang Snatch x 3 reps

immediately followed by…

Every 1 minute, for 4 minutes (4 sets):

Hang Snatch x 2 reps

immediately followed by…

Every 1 minute, for 4 minutes (4 sets):

Snatch x 1 rep

Perfect mechanics is the key here

Drop Jerks (Perfect form – fast feet & Punch under the bar)

With bar on shoulders (high bar squat) drop into a split jerk position for feet.
*Set 1 – 3 reps @ 40%

*Set 2 – 2 reps @ 50%

*Set 3 – 2 reps @ 60%

*Sets 4 – 1 rep @ 70+%

Rest as needed

10 minutes

Skill

2 sets of:

3/4 Muscle Up or Ring Swings x 5 reps

Rest as needed

2 sets of:

Muscle up Jump-Ups (low catch) + 3 Ring Dips

Rest as needed

One set of:

Jump to Bar from Squat (straight arms) starting on box: up to 5 reps

10 minutes

Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

12 Toes to Bar

9 Shoulder Taps

6 Box Jump-Overs (24″/20″)

Recent Posts