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

New to the community?

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

Intro Signup