CrossFit – Tue, May 7
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Warm-up
Warm Up

1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

2. Strength
5 sets (3 Position Snatch)
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (Don’t exceed 70% of 1RM Squat Snatch)

3. Workout Prep
After the strength, build up to workout weight in 3 sets while hitting 2-3 singles at each weight.

Strength/Accessory
3 Position Snatch (Weight)
High Hang, Above the Knee, Floor
* 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch

5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Squat Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

Freedom (RX’d)
For Time
30 Power Snatch (135/95)
(KG conv: 61/43)

Independence
For Time:
30 Snatches (115/80)
(KG conv: 52/36)

Liberty
For Time:
30 Alternating Dumbbell Snatches (light)

  • Target time: 3-5 minutes
  • Time cap: 8 minutes

Cooldown/Mobility
Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)

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