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03
12
2019

CrossFit : Wed 4/12

By Scotty 0

CrossFit SFS – CrossFit

Warm-up (No Measure)

(5-15 mins):

2 mins bike

With an empty barbell:

5 x Good Mornings

5 x Snatch Grip Deadlift

rest

5 x Hang Snatch Pull (shoulders only)

5 x Hang Snatch High Pull (high elbows)

rest

5 x Hang Muscle Snatch

5 x Hang Power Snatch

rest

5 x Pause Overhead Squat

5 x Muscle Snatch

rest

5 x Power Snatch

5 x Overhead Squat

5 x Snatch

Weightlifting

Snatch (3/2/1/3/2/1)

Snatching today. This weeks rep scheme is a sliding scale.

Aim to go heavier than your sets of 3 last week on the singles if possible, but continue to prioritise hitting good positions over just going for the heaviest weight. Remember I want technique!!

As was the case last week, continue to work on the weakest element of your lifting. Let this dictate whether you power snatch or squat snatch today

Drop & reset between reps

Metcon

Metcon (Time)

(35-55 mins):

5 rounds for time:

50 Double Unders

25 Wall Balls 9/6kg

10 Deadlifts (102/75kg)

Time cap: 20 minutes

Scaling Options:

Double unders: reduce reps (finish under 60 sec), single skips (100 reps)

Wall Balls: reduce weight, reduce target height, air squats

DEadlift: reduce weight (first set should be unbroken)

Accessories

Metcon (No Measure)

Gymnastics Focus

4 rounds

8-10 unbroken HSPU (strict if possible)

8 – 10 amount unbroken TTB

into

5 rounds

3 – 5 deficit HSPU

3 – 5 Bar MU

or

Leg strength Focus

2 x 10 – 12 Bulgarian SPpit Squats

2 x 10 – 12 RDL

2 x 8 – 10 GHR

author: Scotty

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