CrossFit
A. Snatch
3 Position Snatch (Floor, Low Hang, Hang)
1 Complex every 2 mins for 10 mins starting at 0:00
@65% – 75% of 1RM
EMOM 16
– :40 AMRAP DB Snatch 50/35
– :40 Cal Bike
– :40 AMRAP Burpees
– Rest
*score cals + reps all day
Purpose and Desired stimulus:
– Snatch technique complex @moderate loading
– Open Movement intervals
– :40 continuous effort each interval
Scale to ensure the desired purpose and stimulus are met with the following
Scaling options:
– Scale weight to ensure consistent effort and good technique
MFIT
Mobility:
Couch Stretch
1 min per leg x 2
Activation
Glute Bridges + Tuck Jumps
10 reps each x 2
FBB:
“3 Rounds in a contiuous circuit”””
A1. Tempo Goblet Squats 31X1 12 reps; rest :15
A2. Mountain Climbers 24 Reps; rest :15
A3. Wall Sit :45 – :60; rest 1:30
Conditioning:
15 MIN Continuous Row for Cals
every 3 mins starting at 0:00 perform
5 Burpees
10 Situps
15 Squats
*score Cals