220103

CrossFit McComb – CrossFit

SP Snatch Warmup (No Measure)

7 reps of each

Snatch Grip RDLs

Snatch Pull

Hang Muscle Snatch

Behind the Neck Push Press

Overhead Squat

3 reps of each

(Power or Squat)

High Hang Snatch

Low Hang Snatch

Full Snatch (from mid-shin/floor)

SP Oly Linear – Session 1 (4 Rounds for weight)

Part 1

4×3 Barbell Halting Snatch Deadlift

Pause for 3 seconds with bar at mid-thigh

Rest 1 minute between sets

Choose a weight that allows you to maintain a good position for the entire 3 second hold. That could be up to 80-100% of your 1RM if you have that information.

Part 2

4×2 Barbell Muscle Snatch

Rest 1 minute between sets

Keep the weight light enough so that you can focus on a fast turn over when getting the bar overhead.

Part 3

5×3 Barbell Power Snatch

Rest 1-2 minutes between sets

Build up to a working weight and then stick with it for all 5 sets. If it’s your first time completing this session, you’re looking at 50-60% of your 1RM (relatively light-moderate). If you’re repeating this session, make a small jump up from the previous time you completed this session.

Part 4

3×5 Barbell Overhead Squat

Rest 2-3 minutes between sets

Build up to a moderately heavy weight and stick with it for all 3 sets. You’re looking at 60-70% of your 1RM if you have one. If not, you should choose a weight that you feel you could still do 5-6 more reps with once you got to 5.

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 GDHs

20 Push Presses (75/55)

20/14 Calorie Row

Share