Sunday 20211121

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

TECHNIQUE & BUILD [3:00 – 18:00]

PVC

0:15 Pass Throughs

0:30 Around The World (switch direction at 0:15)

0:15 Behind The Head Snatch Grip Strict Press

0:15 Snatch Grip Deadlift

0:15 Pass Throughs

EMPTY BARBELL

5 Barbell Good Mornings

5 Behind the Head Snatch Grip Push Press

5 Overhead Quarter Squats

Look For: Knees caving Coach: “Hips Back & Knees Out”

5 Behind the Head Snatch Grip Push Jerks

Look For: Elbows caving Coach: “Fast Elbows; Punch Up on The Bar”

5 Snatch Grip Deadlifts

Look For: Maintaining a neutral spine Coach: “Press Bar into Shine; Pull Chest Open”

Look For: Caving Elbows and Knees in the Catch Coach: “Punch UP on The Bar; Hips Back Knees Out”

3 Power Snatches from The Pocket

3 Power Snatches from The Knee

3 Power Sntaches from Mid Shin

LIGHT WOD WEIGHT [(75/55) or (65/45)]

3 Power Snatches

MODERATE WOD WEIGHT [(95/65) or (75/55)]

3 Power Snatches

HEAVY WOD WEIGHT [(135/95) or (95/65)]

3 Power Snatches

OVERLOAD WOD WEIGHT

3 Power Snatches

OVERLOAD WOD WEIGHT

3 Power Snatches

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [18:00 – 23:00]

BURPEE BOX JUMP OVERS & BOX JUMP OVERS

0:15 Frog Hops

0:15 Box Step Ups

0:15 Burpees

Look For: Loss of Midline Stabilization Coach: “Lower Hips and Chest to The Floor at The Same Time”

0:15 Box Jumps

Look For: Knees Caving Coach: “Knees Track Over Toes as We Jump” DEMO

0:15 Box Jump Overs

0:15 Burpee Box Jump Overs

PRACTICE ROUND

2 Power Snatches

2 Burpee Box Jump Overs

2 Power Snatches

2 Box Jump Overs

2 Power Snatches

2 Bar-Facing Burpees

Workout

Metcon (Time)

PART 1: Heavy 3 Power Snatch

Build to A Heavy Set of 3 Power Snatch

*Score= Heaviest Load

PART 2:

[On the 0:00]

9-6-3:

Power Snatches (135/95)

Burpee Box Jump Overs (30″/24″)

[8 Minute Time Cap]

[On the 10:00]

12-9-6:

Power Snatches (95/65)

Box Jump Overs (24″/20″)

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:

Power Snatches (75/55)

Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

Cooldown

Warm-up (No Measure)

COOLDOWN [54:00 – 60:00]

MOBILITY

1:00 Seated Quad Stretch (L/R)

Accessory

Warm-up (No Measure)

AFTER CLASS

1 Set For Reps:

Max Strict Pull-Ups

3 Rounds. . .

21-15-9:

Banded Tricep Extensions

Barbell Bent Over Rows

Band Pull Aparts

Posted in WOD

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