4
May
CrossFit – Fri, May 5
Westshore CrossFit – CrossFit
Warm-up
On 6 Min Clock: (No Measure)
2 Sets:
5 push-ups to down dog
10 PVC pass throughs
5 push-ups to down dog
10 PVC around-the-worlds
5 push-ups to down dog
10 PVC snatch grip behind the neck presses
Loading Up
3 sets:
3 muscle snatches
– Continue to build on hang muscle snatch weight to ~60% (5-6 RPE) of best power snatch.
Skill Work
Muscle Snatch (Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.)
Olympic Weightlifting
Power Snatch (7 sets for load: every 3:00
Power snatch
5-5-5-5-5-5-5)
—Last heavy snatch day was March 15, 2023.
— Aim to increase weight across sets as long as form remains.
— Start around 60% of your best power snatch.
Cool Down
Crossover Symmetry (Checkmark)
Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.