CrossFitting on Tuesday

Heading to the gym for another morning workout. Who all will be there today? It’s always fun to see everyone.

General Warm Up
2 rounds
1:00 jumping jacks
0:30/0:30 side plank with rotation
0:30/0:30 bird dog static hold
5 barbell good mornings, slow

Skill and Build Up
Snatch Prep
Power Snatch Progression
2 rounds
5 deadlift + shrug + elbows high (barbell)
5 muscle snatch (barbell)
5 power snatch (barbell)

Build Up
2 sets
3 muscle snatches + 3 power snatches (barbell)

Weightlifting Parts 1 and 2 (15:00)
Go from the muscle snatches immediately into power snatch sets

Strength & Power
Muscle Snatch
Every 1:30 for 7:30 (5 sets)
3 muscle snatches
1 = 35
2 = 40
3 = 45
4 = 50
5 = 55

immediately into power snatch sets

Every 1:30 for 7:30 (5 sets)
3 power snatches
1 = 55
2 = 60
3 = 65
4 = 70
5 = 70

Accessory Work
4 rounds NOT for time
10 Dimel deadlifts
150 ft double kettlebell overhead walk
30 flutter kick

Not a bad workout. However, I should have put a little more weight on for the final power snatch. If I had, I would have had a PR. Oh well…next time I will add weight every round 🙂

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