CrossFit for Monday 9/21

So hard to believe that September is almost gone! Where does time go??

General Warm Up
“Chan Warm Up”
8/8 spiderman lunges
10/10 lateral lunges
Inchworm + push ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles, forward/backward
10/10 arm pretzels
10/10 shoulder rolls, forward/backward
10/10 wrist circles

Snatch Prep
with empty barbell
2 rounds
Hang snatch high pulls
Hang muscle snatches
Hang power snatches
Power snatches

Toes to Bar Progression
5 Kip swing
5 knees to elbows
5 knees to elbows + kick + fast return
Yeah, right….I don’t think I can do this! However, I can hang from the bar and pull my knees up a bit. I just worked on this.

Build Up
5 power snatches, light load (added 2.5 weights = 40lbs)
3 power snatches, first workout weight (added 5 lb weights = 45 lbs)
3 power snatches, second workout weight (added 5 lb weights = 45 lbs)
1 power snatch, third workout weight (added 5 lb weights = 45 lbs)
1 power snatch, final workout weight (added 5 lb weights = 45 lbs)
*perform 3 toes to bar before sets 2 and 4

Workout
Every 3:00 for 21:00 (7 sets)
12 toes to bar (hang from bar and pull knees up however far I can get them – not much but it’s a try. Besides it’s work to just hang from the bar without touching the ground!)
6 power snatches (45lbs)

Ok, that was tough. I’m tired. Now to get home, shower and head to school.

Have a great day everyone!

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