Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
PVC Pass-Thru
PVC Round-abouts one direction
PVC Round-abouts other direction
PVC Snatch Grip Deadlifts
Active Samson
Active Spiderman
Air Squats
Push-up to down dog
Burgener Snatch Warm-up with PVC (3 each)
Down and Finish
Elbows high and outside
Muscle Snatch
Snatch Drops (Increase depth each rep)
Snatch drop to bottom
https://www.youtube.com/watch?v=yDPeizm1U_Y
Barbell Warm-Up 5 Each
Good Morning
Back Squat
Elbow Rotations
Snatch Grip Push Press
Snatch Grip Deadlift
Muscle Snatch
Power Snatch
Weightlifting
Power Snatch (1×1)
-15 Minutes to find a heavy single power snatch.
-Catching in the power position means anything above parallel. Use the legs to drop under the bar for the catch rather than jumping into a wide stance to make the catch. NO STARFISH!
General Fitness
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
-Snatches can be power or full squat snatches. Power snatches will allow a faster cycle time, but as the weight starts to feel heavier, squat snatches may be a good option to maintain quality reps.
-Goal time should be 5 minutes or less in order to achieve desired stimulus. Scale accordingly.
This is a pace of 6 reps per minute so be realistic with yourself.
-Each rep comes from the floor. Can be cycled as touch and go or all singles. If the weight requires all singles, you should be able to maintain a consistent pace throughout the WOD.