220117

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 3 (Weight)

Take 20 Minutes to Build Up to a:

Heavy Single Barbell Squat Snatch

You can Power or Squat – whichever allows you to work up to a heavy weight with solid technique. Only score the variation you perform for your final weight.

Rest 1 minute between your earlier, lighter attempts and 2 minutes between your later, heavier attempts

Limit yourself to 2 failed attempts. If you fail a third time, end the session there.

Squat Snatch

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

8 (Right) Single Arm Devil Press

10 (Right Arm) Single Arm Dumbbell Overhead Lunge

12 Box Jump Over

8 (Left) Single Arm Devil Press

10 (Left Arm) Single Arm Dumbbell Overhead Lunge

12 Box Jump Over

Suggestions

Men: 40# DB / 24″ Box

Women: 25# DB / 20″ Box

street parking Wednesday 12/01/2021

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