CrossFit – Wed, Oct 18

Westshore CrossFit – CrossFit

Warm-Up

On 7 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
— use any additional time for what you individually need.

Pre WOD Skill

Muscle Snatch (Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
)

Build Up

3 sets:

3 hang power snatches

– Continue to build on hang muscle snatch weight to ~60-65% of your best power snatch.

Olympic Weightlifting

Snatch (7 sets for load: every 3:00
3 hang power snatches
)

Start around 60-65% of your best power snatch.

Cool Down

1 set:

1:00 active bar hang

1:00 overhead empty barbell hold