210405

CrossFit McComb – CrossFit

Warm-up (No Measure)

General Warmup

10 Jumping Jacks

10 Spiderman + ham stretch

10 PVC or Banded Good Mornings

10 PVC Pass Throughs

10 Mountain Climbers

5 Walkout to Push-Up

10 Air Squats (slow and controlled)

10 Burpees

Snatch Warmup (4/21) (No Measure)

W/PVC Pipe

**5 Repetitions of each:**

Stance: Hip width // Grip: Wide & hooked (pass thru to find) //

1. **Deadlift to Shrug** – Focus: Timing – full hip and knee extension THEN upwards shrug (1st & 2nd pull)

2. **Muscle Snatch** – Focus: Bar Path – after the shrug, pull elbows high and outside and punch overhead to locked out knees & arms with armpits flashing out (3rd pull)

3. **OHS** – Focus: Receiving Position – All Air Squat points of performance + straight arms & bar in frontal plane

4. **Hang Snatch** – Focus: Speed Up & Fast Pull Down – Full leg extension to “finish” the lift, into a strong pull under the bar. Feet move from hip width to shoulder width (2nd pull)

5. **Snatch** – Focus: 1) Full hip and knee extension aka “finish” the 2nd pull, get tall! 2) Sound receiving position (overhead squat)

W/Bar – 5 reps of each – rest after each part

* **Deadlift to Shrug** – Focus: Neutral spine to full leg extension

* **Power Snatch + Overhead Squat** – Focus: Jump & punch overhead to locked out arms THEN overhead squat, check for straight arms and FULL depth

* **Squat Snatch** – Focus: Neutral spine + hip extension + sound receiving position

* **Cycling** – Focus: From the overhead position, straighten the arms to the hips before sending the hips back and down (to the set-up). This can be done fast, but not so fast that the timing is off.

### Complex Practice with Empty Barbell

* **2 Sets: (rest :30 between sets)**

2 Power Snatch

2 Overhead Squats

2 Squat Snatch

Over & Out (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

* The intended time range for this workout is between 5-10 minutes

*rx+: 135/95

INTERMEDIATE

For Time:

20 Power Snatches (75/55)

20 Lateral Barbell Burpees

20 Overhead Squats (75/55)

20 Lateral Barbell Burpees

20 Squat Snatches (75/55)

NOVICE

For Time:

20 Hang Power Snatch (15-lb/PVC Pipe)

10 Lateral Barbell Step-Over Burpees

20 Overhead Squats (15-lb/PVC Pipe)*

10 Lateral Barbell Step-Over Burpees

20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*

*Squat to a target/medball

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