Friday CrossFit

Well, the gym can’t reopen yet. Therefore, Zoom will begin again next week. We’ll be on vacation but Grace and I are planning to get up (an hour earlier even) and do our workout with our class. We have missed seeing our workout buddies.

I missed Grace yesterday – she couldn’t get out of bed. Right now it’s not looking good either….I don’t hear anyone upstairs. So, we’ll see if she shows up in a few minutes, otherwise I’m on my own.

I’m not on my own! Grace just showed up 5:27 – not a minute to spare.

General Warm-Up
2 Rounds
1:30 row or bike
10 PVC pass-throughs
10 PVC Cuban press
10 prisoner good mornings, 0:03 eccentric
0:30 squat with hand reaches
*perform a prisoner good morning jump on the second round

Skill and Build-Up
Power Snatch Progression
*use a PVC pipe
5 lands
5 lands with bar overhead
5 behind the neck push jerk
5 high hang power snatch
5 hang power snatch
5 power snatch

Build Up
2 sets
3 position power snatch with an empty barbell

3 sets 3 position power snatch increasing load

Workout, Part 1
Every 2:00 for 10:00 (5 sets)
3 position power snatch

Dumbbell Option (10 lb set)
Every 2:00 for 10:00 (5 sets)
3-5 double dumbbell power snatches (5 each set)

Transition
Review part 2
Build-Up
10 beat swings (V-ups)
5 knees to elbows or knee raises (hold front of bike and do single leg knee to elbow)

Workout, Part 2
For time
50 cal/40 cal row
40 knees to elbows
30 power snatches

Dumbbell Option
For time 8:07
800m run or mile bike (1-mile bike)
60 V-ups (hold front of bike and do single leg knee to elbow)
40 double dumbbell power snatches or double dumbbell sumo deadlift high pull (15 lb set)

Cool Down
1:00/1:00 foam roll low back
1:00 foam roll t-spine

 

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