CrossFit TW18 – CrossFit
5min Brief…
GOAL…
Keep yourself moving with manageable unbroken reps or quick singles.
FOCUS…
Focus on quick Singles or Cycling the Power Snatch
TIME…
We have 25 minutes of work today with the strength and workout.
Warm-up
6min 2 Rounds…
20s On 10s Off
Single Unders
PVC Passover’s
Fast Singles
PVC Pass Arounds
Double Unders
PVC Overhead Squats
Movement Prep
5min: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Barbell Warm Up…
Power Snatches
5 Mid Thigh
5 Above Knee
5 Below Knee
15min: Power Snatch (Build to 5 Rep TNG Power Snatch)
Metcon
10min: Metcon (AMRAP – Rounds and Reps)
10min…
30 DU / 100m Sprint
10 Power Snatch 35/25(Rx+42.5/30)
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Scaling…
DU – 50 SU – 100m Run
Power Snatch – Keep the loading down to allow for sets of 5 continuous reps. Sub for Power Clean if you cannot snatch today.