Stayin Fit – CrossFit Wednesday

Today we begin individualized exercise. It will be good to just go at my speed and have Matt there in case I need assistance with something.

General Warm up
Plate Hop Sequence
2 Rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0;20 alternating feet forward hops
0:10 rest
0:20 single leg forward hops
0:10 rest
0;20 both feet side hops
0:10 rest
0:20 plank hand walk
0:10 rest

2 rounds
10 good mornings
10 plate overhead reverse lunges (10lb plate)
0:20/0:20 side plank to reach through

Skill and Build Up
Power Snatch Warm-Up
2 rounds
*first round with PVC, second round with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

2 sets
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch
*empty barbell then lightweight (35lb bar + 2.5 plates = 40 lbs)

Strength/Power
Power Snatch – weightlifting
Workout 15:00
establish a 1 rep max power snatch
15:00 timer starts with a very light weight on the bar and athlete will build up gradually to a 1 rep max Loads should start to feel heavy at approximately the 8:00 mark.
35lb bar + 2.5 = 40 lbs
35lb bar + 5 = 45 lbs
35lb bar + + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 2.5 = 60 lbs
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 5 + 2.5 = 70 lbs

Workout, Part 2
Every 3:00 for 15:00 (5 rounds)
5 snatch grip deadlifts
35lb bar + 10+ 5 + 2.5 = 70 lbs
35lb bar + 10+ 10 = 75 lbs
35lb bar + 10+ 10 + 2.5 = 80 lbs
35lb bar + 10+ 10 + 5 = 85 lbs
35lb bar + 10+ 10 + 5 + 2.5 = 90 lbs

12/12 paloff press

First set starts with the heaviest load lifted on the power snatch and can build to very challenging loads.

Crazy workout but I figured out how to increase in weight.
Previous PR for power snatch was 45lb.

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