CrossFit – Wed, Nov 20

BayWay CrossFit – CrossFit

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General Warm-up (Checkmark)

2 sets:

5 inchworm to push-up + down dog

10 PVC pass-throughs

5 inchworm to push-up + down dog

10 PVC around-the-worlds

5 inchworm to push-up + down dog

10 PVC snatch grip behind-the-neck presses

Specific Warm-up (No Measure)

Hang power snatch | Progression

7 high hang shrugs // Dip and drive with straight arms and THEN shrug the shoulders.

7 hang muscle snatches // Open the hips with power and press the bar overhead.

7 snatch drops // With the bar overhead, pick the feet up and DROP into a quarter squat.

7 hang power snatches // Jump with a straight arm and punch overhead.

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3 sets:

3 hang power snatches

– Rest :60-:90 between sets.

– Build to 40-45% of your best power snatch, or a weight that feels moderately light.

Heavy Day

Hang Power Snatch (10 x 3)

Hang Power Snatch (- RX –

10 rounds:

3 hang power snatches

– Lift every 2:00.

– Build in load if technique allows.

– INTERMEDIATE –

Same as Rx’d”

– BEGINNER –

Same as Rx’d

)

Skill Work (Checkmark)

Post-workout

8 sets:

:20 plank hold

:10 rest

Stretching (Checkmark)

Accumulate:

1:00 cobra stretch

:30 foam roll lats/side

– AT-HOME – (Checkmark)

Every 2:00 for 10 rounds:

5-10 left-arm DB hang power snatches

5-10 right-arm DB hang power snatches

Work Your Weakness

– STAMINA I – (Calories)

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

– Use a C2 Bike, an Assault Bike, or an Echo Bike.

– Try for 150 or more calories across the entire effort.