23. Juni 2023
Jun
23
CrossFit – Fri, Jun 23
Warm-Up
Warm-Up
2 Sets
5 Sumo Inchworms
8 Medball Bear hug Squats w/ 1-2 sec pause in bottom
8/side seated Medball Russian Twists
5 Sumo Inchworms
8 Medball Bear hug Squats w/ 1-2 sec pause in bottom
8/side seated Medball Russian Twists
+
Snatch Technical Warm up
2 Sets x 5 reps each
-Snatch grip RDL
– Hang Snatch Shrugs
– Hang Muscle Snatch
– BTN Snatch Grip push press
– Hang Power Snatch
+
Snatch Primer
Hang Muscle Snatch + Below Knee Hang Power Snatch – 3-4 sets x (2+2)
*Use this as a time to work on positions and emphasize technique with empty bar or very light load. Proficient athletes can build slightly across sets
Strength / Skill
Power-Snatch Cluster 1.1.1 (5 sets of 1.1.1 reps
Rest 2 minutes between sets
*rest 20 seconds between reps)
Rest 2 minutes between sets
*rest 20 seconds between reps)
● Cluster sets call for athletes to rest :20 between each
rep and 2:00 after all 3 reps are completed
● Athletes should begin at a moderate weight and build
across sets to a tough weight for the day
rep and 2:00 after all 3 reps are completed
● Athletes should begin at a moderate weight and build
across sets to a tough weight for the day
WoD
Valley (Time)
"Valley"
21-15-9-15-21 Reps for Time:
Wall Balls
Med Ball Abmat Sit Up
21-15-9-15-21 Reps for Time:
Wall Balls
Med Ball Abmat Sit Up
Time Cap: 11 minutes
Cooldown / Cashout
Cooldown
2 sets for quality
60 sec backwards walk
60 sec wall sit
60 sec Couch Stretch/side
60 sec backwards walk
60 sec wall sit
60 sec Couch Stretch/side
– Use the first 3 sets to dial in technique at 65-75% fo 1RM power snatch.