CrossFit – Thu, Jun 15
Warm-up
Technique
Technique Thursday (Checkmark)
Snatch drills: Focus on third pull
– Tall muscle snatch
– Tall power Snatch, feet onto plates
– Tall power snatch
– Hang power snatch, above the knees
– Low hang power snatch
Metcon
Metcon (Time)
For time
150 Double-unders
15 Power Snatch 155/105 lbs
150 Wall Balls 20/14 lbs
15 Power Snatch 155/105 lbs
150 double-unders
Score: Time
TC: 25 minutes
KG: 70/50
Scaling Options
Beginner
100 Single Unders
15 Power snatch @ 65/45lbs
75 Wall balls @ 14/10
15 Power Snatch @ 65/45lbs
100 Single Unders
Intermediate
75-100 double-unders
15 Power snatch @ 115/75
150 wall balls @ 20/14
15 Power Snatch @ 115/75
75-100 double-unders
Extra Accessory
Post chain (Checkmark)
5 sets
6 Glute Ham raises
12 Banded Y pulls
A. General
2 sets
30 seconds Double under practice
5 Muscle snatch (no hook grip, no contact)
5/5 World’s greatest stretch
B. Mobility
Soft tissue mobilization
Foam Roller- lats and upper back
C. Activation
2 sets
5 OHS
5 Snatch Balance
30sec Banded shoulder activation
https://youtu.be/6z7c22hFBjY