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CrossFit 9.18.17

17
Sep

CrossFit 9.18.17

CFPC – CrossFit

Warm-up

Down and Backs

1a) Spiderman lunge

1b) 5 Inch worms, 3 push-ups

2a) High kicks

2b) Pivot squats

10 Leg swings/direction

:90 sec Childs pose (hips over knees)

Snatch Warm-up (No Measure)

Perform the following, once with a barbell and once with some added weight:

5 Snatch Grip RDL

5 Snatch High pulls (elbows high and outside)

5 Muscle Snatches (No rebend in the knees!)

5 Overhead squats

5 Snatch grip push press

5 Snatch balance

5 Hang power snatch

5 Full snatch from hang below the knee

Weightlifting

Every 2 min for 10 min (5 sets) perform:

2 Snatch (60-80% 1RM)

Every 2 min for 8 min (4 sets) perform:

1 Snatch (80%+ 1RM)

Spend 5 min transitioning and discuss Split jerk mechanics.

Every 2 min for 10 min (5 sets) perform:

2 Clean & Jerk (60-80% 1RM)

Every 2 min for 8 min (4 sets) perform:

1 Clean & Jerk (80%+ 1RM)

Concentrate on each and every lift being *flawless*. Break down mechanics as needed.

Beginners- perform 1 Snatch pull+ 2 Hang snatch for 5 sets and 1 Snatch pull+ Hang snatch+overhead squat for 4 sets.

If facing difficulty on Clean and Jerk, perform 1 Clean Pull+ Clean & jerk x2 for 5 sets and 1 Clean Pull+ Clean & jerk for 4 sets.

Record heaviest completed Snatch, Clean & Jerk and Weightlifting total (both heaviest snatch and c&j).

A: Snatch (5 sets of 2 (60-80%), 4 sets of 1 (80%+))

B: Clean and Jerk (5 sets of 2 (60-80%), 4 sets of 1 (80%+))

C: Olympic Lifting Total (Total Weight)

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