201207

CrossFit McComb – CrossFit

Barbell Warmup (No Measure)

Barbell warmup

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press (BTN Snatch Grip Press)

5 front squats (OHS)

5 stiff leg deadlifts (Snatch Grip SLDL)

Warm-up (No Measure)

400m Run/500m Row

2 min Easy Bike

3rds

10 PVC Pass Throughs

10 PVC OHS

BB Warmup Snatch Version

Power Snatch Warm up

* Flex the triceps to keep the arms straight until you reach the pockets (forces you to use your leg & hips)- then when you bend the elbows, lead with them high & outside (keeps the bar close to you)

* 5 Snatch Grip Deadlifts

* 5 Jump Shrugs

* 5 High Pulls

* 5 Power Snatches

OHS Warmup

* Flex the triceps (keeps elbows locked) & push the elbows high

* 5 Tempo Overhead Squat (3 Seconds Down)

* 5 Overhead Squats

* 3 Sets: 2 Power Snatches + 1 Overhead Squat w/bar

2 power snatches + 1 OHS (1 rep = 2 power snatches + 1 OHS)

On the Minute x 10:

2 Power Snatches

1 Overhead Squats
* can stay at one load across or build across the 10 minutes

* The power snatches do not have to be performed as touch and go reps

* Enter the heaviest load lifted as your score

All That (Time)

21-15-9:

Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Assault Bike

9-15-21:

Power Snatches (75/55)

Overhead Squats (75/55)

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