TUE FEBRUARY 26, 2019 - CROSSFIT

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“In 20 years from now, you’ll be more disappointed in the things you didn’t do.” - Mark Twain

Warm-up

3 Rounds
10 Y-T-W’s
5 Cubans
30 Second Double Under Practice (singles and doubles, penguin jumps, etc..)
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Snatch Complex Warm-Up
Feet, Grip, and Power Position
3 Snatch Deadlifts
3 Tempo Snatch Pulls (5 seconds from mid shin to the knee. Accelerate into the pull)
3 Power Snatches

Strength

Power Snatch (10 x 1 (Tempo))

10 Sets:
1 Tempo Power Snatch
Every 1:30

5 seconds from the ground to knee level.  At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. 3 second pause in the catch position.

Sets 1-2-3: 60%
Sets 4-5-6: 65%
Sets 7-8: 70%
Sets #9-10: 70-75%, based on feel.

Metcon

Metcon (AMRAP - Rounds and Reps)

"Double Bubble"
AMRAP 15:
25 Double-Unders, 5 Power Snatches (135/95)
25 Double-Unders, 5 Bar Muscle-Ups

Accessory Work

Handstand Walk Practice
Not for Score:
10:00 of Handstand or Handstand Walk Practice

Cool Down/Mobility

Banded Shoulder Stretch (1:00 Each Direction)

 

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