CrossFit – Tue, Feb 7
Warm up – Tuesday
400m easy run
Into
9, 6, 3:
Shoulder dislocators (dowel)
HIGH hang power snatch (empty bar)
OHS
Into
9, 6, 3:
Shoulder dislocators (dowel)
HIGH hang power snatch (empty bar)
OHS
TECHNIQUE
As a group:
Segmented Power Snatch
3 sets of 3
Snatch (In 15mins:
CHOOSE ONE OPTION:
Higher skill option
3 (3 Position) Snatch + 1 Pause OHS (2sec in the bottom)
*HIGH to low
Rep 1 – mid thigh
Rep 2- about the knee
Rep 3- floor
Hit a heavy but sub max complex for the day.
Lower skill option
)
Met Con – Tuesday (Time)
20min AMRAP:
4/4 Single arm KB Snatches 16/24kg
6 Knees to chest/elbows/T2B
24 Double Unders or 30 single skips
4/4 Single arm KB Snatches 16/24kg
6 Knees to chest/elbows/T2B
24 Double Unders or 30 single skips
ADV Option:
4 squat snatch @ 40/60kg
12 toes to bar
24 unbroken double unders
Accessory
Triceps
3 sets of
15-20 banded tricep push down
Rest 60sec
3 sets of
15-20 banded tricep push down
Rest 60sec