Skill Work 10 - 15 Minutes
Tall Snatch
Muscle Snatch
AMRAP 10 Minutes:
30 Snatches (75/45)
20 Snatches (135/75)
10 Snatches (165/100)
5 Snatches (185/110)
1 Snatch (210/120)
1 Snatch (225/135)
*This is a variation of one of the past CrossFit Games Open workouts. We will help you select which weights you will need to scale, and by how much, but we are going to make it hard, especially when you get to the sets of 5 and 1.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Muscle Snatch. Show all posts
Showing posts with label Muscle Snatch. Show all posts
2013-12-29
2012-08-05
SUNDAY
Muscle Snatch
1-1-1
Power Snatch
2-2-2
Then, alternating between exercises, complete:
Weighted Sit-ups (20/14)
15-15-15-15
Ring Rows
10-10-10-10
Spend any additional time in rolling with the PVC tubes, or the lacrosse ball.
*The Muscle Snatch is done with no rebending of the legs to get under the bar. Really focus on technique, and only add weight if your technique is still solid at the previous weight. Go right into the Power Snatches, with only 1, or maybe 2, warmup sets between the Muscle, and the Power Snatch. Both sets of Snatch are progressive. Both the Weighted Sit-ups, and the Ring Rows are done as strict, and controlled, as possible. The Weighted Sit-ups will be done with a Medicine Ball held against the chest, right under the chin, and it must pass all the way between your knees at the top of each rep.
1-1-1
Power Snatch
2-2-2
Then, alternating between exercises, complete:
Weighted Sit-ups (20/14)
15-15-15-15
Ring Rows
10-10-10-10
Spend any additional time in rolling with the PVC tubes, or the lacrosse ball.
*The Muscle Snatch is done with no rebending of the legs to get under the bar. Really focus on technique, and only add weight if your technique is still solid at the previous weight. Go right into the Power Snatches, with only 1, or maybe 2, warmup sets between the Muscle, and the Power Snatch. Both sets of Snatch are progressive. Both the Weighted Sit-ups, and the Ring Rows are done as strict, and controlled, as possible. The Weighted Sit-ups will be done with a Medicine Ball held against the chest, right under the chin, and it must pass all the way between your knees at the top of each rep.
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