CrossFit – Fri, May 5


CrossFit – Fri, May 5

Westshore CrossFit – CrossFit


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

—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.