Wednesday Snatch & Run

 In Crossfit


CrossFit Cirencester – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Before Class

Snatch (Every 3 minutes, for 30 minutes (10 sets):)

Snatch

*Sets 1-2 = 3 reps @ 60-70%

*Sets 3-4 = 2 reps @ 70-80%

*Sets 5-6 = 1 rep @ 80-85%

*Set 7 = 1 rep @ 90%

*Set 8 = 1 rep @ 95%

*Set 9 = 1 rep @ 95+%

*Set 10 = 1 rep @ 101+%

Metcon (3 Rounds for reps)

Push Up density test –

For max reps:

90 seconds of Push-Ups

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

30 seconds of Push-Ups

Note reps achieved for each set.

5k Run (Time)

Max Effort 5k Run
Bonus or homework – your choice

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