Wednesday

CLASS PROGRAM

- snatch technique work - 

• power position, shoulders over bar hips back 2x5

• “ + extension + hi pull 2x5

•  “ + muscle snatch 2x5

• hang muscle snatch + OHS 1x5

• hang squat snatch 2x5

• floor to power position (shoulders over bar) pause pull 2x5

• floor hi pull 1x5

• muscle snatch + ohs 1x5

•power snatch  

– multiple heights of catch  

—1x5 @ hi catch

—1x5 @ medium catch

—1x5 @ low catch

• full squat snatch

Work up to preferred workout weight, use this as a time for technique and fluidity of the movement. No muscle snatches in wod allowed. only form worthy power snatches, still getting under bar.

CrossFit Mainsite Sunday 180225

10 rounds for time:

1 power snatch

3 overhead squats

Rx : 185/125

int : 135/95

scaled : 95/65

Mod : 75/55

—————— 

C.) Strength

hi block snatch pulls

7x2 @ 80-90% snatch

snatch balance

5x2 @ 50-70% snatch

D.) conditioning

0:00-9:00

3 rounds 

30 secs work / 30 secs rest

Min 1: calorie row

Min 2: double unders

Min 3: toes 2 bar

9:00-10:00

rest

11:00-12:00

ME row

12:00-13:00

rest

13:00-14:00

ME Double unders

14:00-15:00

rest

15:00-16:00

ME T2B

E.) Mobility

spend 30-45 mins doing specific work to make snatch position better:

ankles

hips

groin

hamstrings

thoracic

lats

shoulders

 - pick a few and get to work. Fascial release. Spendig unloaded time in position that feel suboptimal. Active stretching.