Skill Work 15 Minutes Total:
Tall Snatch 5 Minutes - Quickly work up to a moderate - heavy 1 rep, using NO hip drive, but catching in a full squat.
High Hang Squat Snatch - Beginning at the load you finished your 5 Minutes of Tall Snatch, work up to a heavy 1 rep, only using a 2 inch dip, and keeping your chest completely upright.
Then...
3 Rounds For Time:
5 Full Squat Snatch (135/95)
10 Strict Toes2Bar
20 Calorie Row (Damper on 5)
**12 Minute Cut-off**
*Use no more than 65 - 70% of your 1RM Full Squat Snatch for the workout. Toes2Bar must be as strict as you can make them, with no kip at all. If you cannot perform Strict Toes2Bar, you may scale to Strict Knees2Armpits, or Hanging Leg Raises, BUT... if you must scale, you have to drop from the bar EVERY rep to reset (this isn't as slow as it sounds, just don't take a "rest break" every rep). For the Row: Yes, the damper must be on 5... :-)
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Tall Snatch. Show all posts
Showing posts with label Tall Snatch. Show all posts
2014-09-26
2013-12-29
SUNDAY WORKOUT
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.
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.
2012-08-27
MONDAY WORKOUT
GYMNASTICS TEST: 5 Minutes
1 Set of MAX REP STRICT Chin/Pull Ups (Add Band Assist, If Needed)
(8 or more makes the record board for Women, 15 or more for Men... Try to get your first ever with no band, if you can... Try to aim for AT LEAST 5 or more for Women & around 10 or more for Men)
OLYMPIC SKILL: 10-15 Minutes Only
Tall Snatch (Use NO hip drive... Shrug & Pull UNDER the bar fast!)
3-3-3-3
* Work up to a light-moderate weight that you can catch in a FULL SQUAT quickly by the final set
TALL SNATCH DEMO VIDEO - CLICK HERE
WORKOUT: 8 Minutes... Will run heats, as needed...
" 1 Round Of 'Souped Up' Kelly"
400m SPRINT
30 Box Jumps (30"/24")(OR a height that's higher and more challenging than you're used to)
30 Barbell Thrusters (75#/55#)
* 8 Minute Cutoff... This is a fast cutoff time, but dig in and finish or get as far as you can!
POST ALL RESULTS (ESPECIALLY YOUR PULL UP RESULTS) TO COMMENTS
1 Set of MAX REP STRICT Chin/Pull Ups (Add Band Assist, If Needed)
(8 or more makes the record board for Women, 15 or more for Men... Try to get your first ever with no band, if you can... Try to aim for AT LEAST 5 or more for Women & around 10 or more for Men)
OLYMPIC SKILL: 10-15 Minutes Only
Tall Snatch (Use NO hip drive... Shrug & Pull UNDER the bar fast!)
3-3-3-3
* Work up to a light-moderate weight that you can catch in a FULL SQUAT quickly by the final set
TALL SNATCH DEMO VIDEO - CLICK HERE
WORKOUT: 8 Minutes... Will run heats, as needed...
" 1 Round Of 'Souped Up' Kelly"
400m SPRINT
30 Box Jumps (30"/24")(OR a height that's higher and more challenging than you're used to)
30 Barbell Thrusters (75#/55#)
* 8 Minute Cutoff... This is a fast cutoff time, but dig in and finish or get as far as you can!
POST ALL RESULTS (ESPECIALLY YOUR PULL UP RESULTS) TO COMMENTS
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