Another morning and heading to the gym.

What workout will we do today?

General Warm Up
2 rounds
1:30 single unders
10 pass through with band
15 banded good mornings
20 banded pull aparts
10/10 lateral leg swings

Skill and Build Up
Snatch Skill
perform 2 rounds of the following – 1st series with PVC and 2nd with empty barbell (both sets with empty barbell)
3 snatch pulls
3 high snatch high pulls
3 hang muscle snatches
3 hang power snatches
3 power snatches

Build Up
2 sets
2snatch pulls + 1 power snatches (35lb bar + 10 + 10 = 55 lbs)

Strength/Power
For weight
Snatch pull + snatch
Every 2:00 for 14:00 (7 sets)
2 snatch pulls + 1 power snatch
35lb bar + 10 + 10 = 55 lbs
35lb bar + 10 +5 + 10 +5 = 65 lbs
35lb bar + 10 +5 + 2.5 + 10 +5 + 2.5 = 70 lbs

“Isabel”
For time 3:52
30 snatches (135lb/95lbs) (I was able to do 35lb bar + 10 + 10 = 55 lbs)
*squat is not necessary
*compare to 8/18/17 & 7/20/20

On 7/20/20 I did: Dumbbells (15 lb db for first 25 and then 10 lb for last 50)
75 single-arm dumbbell snatches, alternating

This entry was posted on December 9, 2020 at 6:28 am and is filed under CrossFit. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.