22.06.17
Westshore CrossFit – CrossFit
Warm-up
On 8 Min Clock:
2-3 sets:
:30 run, bike, or row
10 leg swings/side
10 PVC pass-throughs (press up hard on the PVC)
10 PVC snatch-grip push presses (heels down during the dip drive)
2 sets:
:30 run, bike, or row
10 PVC muscle snatches (arch chest up hard in the setup)
10 PVC snatch lands (start with bar overhead, drop down to partial overhead squat)
BuildUp
EMOM 5:
Min. 1 & 2 | 5 touch and go power snatches
Min. 3-5 | 3 touch and go power snatches
• Build to ~60% of 1-rep power snatch
Weightlifting
Power Snatch (7 sets for load: 3 power snatches)
-Increase loads across all sets and build to a 3-rep max.
-Start a new set every 3:00.
-Start first working set at ~60%(5-6 RPE) of the 1-rep max power snatch.
-Perform all snatches unbroken as touch-and-go reps, not singles.
Skill Work
For quality Accumulate:
75 Weighted sit-ups (14/20lb)
Cool Down
2 sets:
:30 cobra stretch
:30 pigeon stretch/leg