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CrossFit TW18 Staines 08/04/19

CrossFit TW18 – CrossFit

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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.

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