6/19/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The Snatch is back, baby! Today we want to focus on getting you more time under the bar with the snatch and OHS, and then pushing your grip on the WOD. Athletes will need to focus on getting quickly under the bar for every rep – speed is your friend. Coaches will be doing everything they can to keep you safe and make you better. If your snatch form SUCKS, expect to be much lighter on the bar than you want as we work on FORM. Athletes with shoulder injuries or soreness can do cleans, front squats, and banded pulldowns as effective scales today.

Warm-up

Warm-up (No Measure)

I. Reverse Tabata

8 Sets of…

10s Bike Sprint

20s OFF

II. Barbell Warm-up

6 Reps of Each Movement…

1.Snatch Deadlift

2.Behind The Neck Strict/Push Press

3.Kang Squat

4.High Hang Muscle Snatch

5.High Hang Power Snatch

6.Hang Power Snatch

7.Overhead Squat

8.Hang Squat Snatch

Strength

Metcon (6 Rounds for weight)

SNATCH COMPLEX

E3MOM x 18 MINUTES…

1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Squat Snatch

12 Toes to Bar

18/14 Cal Row

L3 – 115/75

L2 – 95/65, Knee Raises, 15/12

L1 – 75/45, Abmat Situps, 10/8

Cool Down

Metcon (No Measure)

5:00 Flow Stretching