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07
01
2020

CrossFit: Wed 8/1

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up (5-15 mins):

With an empty barbell:

10 x Good Mornings

10 x Snatch Grip Deadlifts

Mobility

5 x Hang Muscle Snatch

5 x Hang Power Snatch

Rest

5 x Overhead Squats

5 x Power Snatch

Rest

5 x Snatch Balance

5 x Squat Snatch

Weightlifting

Snatch (Find heavy 3)

In 15mins build to a heavy set of 3 (No misses) – 80-85% 1rm

*drop and reset each rep

Metcon (Time)

(35-50 mins):

For time:

50 Dumbbell Snatches (22.5/15kg)

25 T2B

40 Dumbbell Snatches (22.5/15kg)

20 T2B

30 Dumbbell Snatches (22.5/15kg)

15 T2B

20 Dumbbell Snatches (22.5/15kg)

10 T2B

10 Dumbbell Snatches (22.5/15kg)

5 T2B

Time cap: 16 minutes

Scaling Options:

Dumbbell Snatch: reduce weight, work from hang

T2B: reduce reps. Eg. 15/12/9/6/3, hanging knee raises, V-ups, sit-ups
Today’s workout is a descending ladder of DB snatches and T2B

This will be a test of both fitness and grip & shoulder endurance

Make sure you are bending at the knees and driving through your legs in the DB snatch

Failure to do this may result in winding up your lower back muscles a bit

Alternate hands every rep, either on the floor or in the air depending on what you prefer

You can scale T2B reps if needed to allow you to keep the intensity high eg. 15/12/9/6/3

You can also scale the movement if needed eg. hanging knee raises, V-ups or sit-ups

author: Scotty

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