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CrossFit TW18 Staines 21/01/19

CrossFit TW18 – CrossFit

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Warm-up

EMOM x 9 (progressing the row every round)
Movt 1 — AMRAP 3 Snatch DL / 3 Muscle Snatch (empty barbell, focus on form)
Movt 2 — AMRAP 3 Wall Balls / 3 Burpees (w/ a tall jump — full hip open!)
Movt 3 — Row (EZ) → Row (MOD) → Row (HARD)

Skill Work

Power Snatch

With PVC…
5-8 PVC Pass
5-8 Behind Neck Press with :02 pause at top (active press OH)
5-8 Behind Neck Snatch Balance (no heave, focus on fast feet)

With Barbell…
5 Muscle Snatch (focus on speed)
5 Behind Neck Push Press (focus on solid OH position)
5 Behind Neck Heaving Balance (focus on speed up and down)
5 Hang Power Snatch (extension and bar close to body)
5 Below Knee Power Snatch (patience then extension)

Build to Workout weight performing 2-3 Reps at a time.

Metcon

Metcon (3 Rounds for reps)

AMRAP x 5 MINUTES
Max Wall Ball (9/6)

-Rest 2:00-

AMRAP x 5 MINUTES
Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES
Max Power Snatch 40/27.5 (Rx+60/42.5)

Accessory

3 SETS
10 Romanian Deadlifts*
40 Glute Bridges**

-Rest as Needed-

*Slow descent, performed w/ workout weight
**Fast and unbroken

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