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CrossFit TW18 Staines 09/12/19

CrossFit TW18 – CrossFit

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Warm-up

“DONT DROP EMPTY BARS”
“OR BARS WITH SMALL PLATES ON”
“OR BARS WITH THIN 5KG PLATES ON”

Snatch Warmup (No Measure)

2 Rounds – 3 Reps
Romanian Deadlift
Hang Snatch High Pull
Hang Muscle Snatch
Overhead Squat (Slow with 3s Pause)
Snatch Balance
Power Snatch + Overhead Squat
Snatch Pull Under
Hang Squat Snatch

Weightlifting

“DONT DROP EMPTY BARS”
“OR BARS WITH SMALL PLATES ON”
“OR BARS WITH THIN 5KG PLATES ON”

Power Snatch (12min Build to a heavy 3)

Every set needs to be done unbroken.
Goal is practice recycling the bar as efficiently as possible.

Workout

“DONT DROP EMPTY BARS”
“OR BARS WITH SMALL PLATES ON”
“OR BARS WITH THIN 5KG PLATES ON”

Metcon (Time)

FOR TIME…
20-16-10
Power Snatch 40/30-30/20
Unbroken Back Rack Forward Lunge

…Rest 3:00…

16-12-8
Power Snatch 50/35-35/25
Unbroken Back Rack Forward Lunge

…Rest 3:00…

8-6-4
Power Snatch 60/40-40/30
Unbroken Back Rack Forward Lunge
_____________________
SCALING
REPS, LOADING, VOLUME…
Power Snatch…
1st set perform 7-10 reps unbroken.
2nd set perform 5-7 reps unbroken.
3rd set perform 2-3 reps unbroken.
Scale the load accordingly to allow for this!

Back Rack Lunges…
Perform all the lunges unbroken throughout this workout.
Scale the load accordingly to allow for this!

MOVEMENT ADJUSTMENTS…
Power Snatch…
Sub for Power Clean.

Back Rack Lunges…
Sub for Back Squat.
Sub for Weighted Step Ups.

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