Thursday CrossFitting

The week is flying by! Wonder how many will show up this morning? Guess people felt like yesterday was pretty rough – I think there were only 8 people there this morning.

General Warm Up
Plate Warm-Up Sequence
2 rounds

0:20 in and outs
0:20 alternating feet side hops
0:20 alternating feet forward hops
0:20 single leg forward hops
0:20 both feet side hops
0:20 plank hand walk
*rest 5-10 between movements

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

Skill and Build up
Power Snatch Warm Up
2 rounds
*1st round with PVC, 2nd round with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

2 sets
*with empty barbell
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Strength/Power
Power snatch – weightlifting
Every 1:30 for 15:00 (10 sets)
2 power snatches

Start with light load and build-up for at least the first 5-7 sets. Primary goal is to refine technique and accumulate volume at challenging loads while working in a controlled timeframe.

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
35lb bar + 10 + 5 = 65 lbs

Workout, Part 2
Every 3:00 for 15:00 (5 rounds)
5 snatch grip deadlifts
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 10 = 75 lbs
35lb bar + 10+ 10 + 5 = 85 lbs
35lb bar + 10+ 10 + 5 + 2.5 = 90 lbs
35lb bar + 10+ 10 + 5 +5 = 95 lbs
35lb bar + 10+ 10 + 5 +5 +2.5 = 100 lbs

12/12 Paloff press
* compare to 11/18

on 11/18 my PR for power snatches was 70lbs and the PR for snatch grip deadlifts was 90lbs.
Guess we’ll see what I can do for this workout??
Power snatches 70lb and snatch grip Deadlifts 100 lbs!

Great workout – see everyone tomorrow!


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