Snatch Friday 9.21

FRIDAY

CrossFit

Strength : Power Snatch and Squat Snatch
– Power Snatch: 10 Minutes to find a max x1 then
– Squat Snatch: 10 Minutes to find a max x1

WOD : For Time, 15 minute time cap
30 Overhead Squat 75/55
50 Toes to Bar
30 Overhead Squat 75/55

S: 75/55 Front Squat, 50 Weighted Situps w/MB 20/14
L1: 75/55 OHS, 40 Scaled TTB

Rx+: 105/85

 

Sweat 

Core Work : Max Effort for 60s with 15s rest/transition, 2 Rounds through
– Forearm Plank
– Jumping Squat
– Hollow Hold
– Dumbbell Snatch alt.
– DB Weighted Situps
– Double Unders

Then after last round immediately Run 400m AFAP

Conditioning : 16 Minutes Total
5m AMRAP
10 Plate Deadlift
10 Plate Squat
5 Burpee Over Plate

rest 4 Minutes

7m AMRAP
20 Jumping Pull-ups
20 Hollow Rocks
10 Cal AB
20 Russian Twist (10/10)
20 Superman

 

The Program

1. Strength and WOD

2. High Bar Back Squat
EMOM 15m : 3 Reps
– This should be killer if done right. Get after it from start to finish!

3. 5 Rounds
5 Burpee + Squat Clean Thruster with DB 35/25 each hand
8 Power Clean 155/105
12 Cal AB Sprint