OLY SKILL: SNATCH COMPLEX SETS. LEAD BY COACH.
START WITH EMPTY BAR. ADD WEIGHT EACH SET.
3 SETS:
*1 DEADLIFT
*1 HIGH PULL
*1 SNATCH (NOT POWER)
OLY STRENGTH:
*EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS
*START @ 65%. ADD WEIGHT EACH LIFT
WOD:
3 RFT:
5 STRICT PRESS 55/85
30 ABMAT SIT UPS
20 CALORIE ROW
*NOTES FOR COACHES. ALLOW 12 MINUTES FOR ATHLETES TO GET TO THEIR 65% AFTER THE WARM UP SETS
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CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 2 Hang Squat Cleans + 1 Split Jerk build…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) AMRAP 5min 50 Mountain climbers 15 AB-Mat sit-ups rest 2min + AMRAP 5mins 20 Hollow Rocks 30 MB Russian Twist Conditioning (No Measure) For Quality (15min…
