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CrossFit TW18 Staines 28/04/19

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 12 MINUTES (WITH PARTNER)
Partner 1
10 PVC Pass Throughs
10 DB Deadlifts
10 DB Strict Press
10 Burpees

Partner 2
Row until Partner 1 is finished and then switch.

Movement Prep

Power Snatch
– 5 Snatch Grip Deadlifts (Focus on the hips and shoulders rise as the same time)
– 5 Hang Snatch High Pull-ups (Focus on keeping the bar close as the elbows drive as high as possible)
– 5 Muscle Snatch from Mid Shin (Focus on a straight bar path & quick turnover)
– 5 Power Snatch (Focus on a strong shoulders shrug and a quick pull under with the arms)

Power Clean + Jerk
– 5 Clean Deadlifts (Focus on maintaining a good lumbar curve)
– 5 Clean High Pull (Focus on keeping the bar close as the elbows drive as high as possible)
– 5 High Hang Muscle Cleans (Focus on quick turnover with the elbows)
– 5 Power Clean (Focus on reaching full hip extension and receiving the bar in a quarter squat)

– 5 Strict Press (Focus on a straight bar path and tight core)
– 5 Push Press (Focus on a strong dip & drive)
– 5 Push Jerk (Focus on dip, drive, & dip finishing with full hip, knee, and arm extension)

Benchmark

Ava (AMRAP – Rounds and Reps)

AMRAP x 20:53
400m Run
21 Ground to Overhead 43/29
*Scale to 30/20

Cool Down

1:00 Child’s Pose
1:00 Saddle Cross-Arm (L)
1:00 Saddle Cross-Arm (R)
1:00 Seal Stretch
1:00 Nasal Breathing

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