1/15/2020

14
Jan

1/15/2020

Hub City CrossFit – CrossFit

Warm-up

General Warm Up (No Measure)

2 Rounds:

10 Windmills

10 Arms up and Down

10 Bend and Bow

10 Self Hugs

10 Air Squat

Barbell Snatch Warm Up (No Measure)

5 Snatch Grip Deadlift

5 High Hang High Pull

5 Muscle Snatch

5 Behind the Neck Snatch Grip Press

5 Snatch Balance

5 OHS

Movement Coaching and Progressions

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

High-Hang Snatch (3x3x3x3x3)

Focus on extending vertically

Keep Bar close

Strong Turnover

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

3 Hang Power Snatches (75/55 lb)

3 Overhead Squats (75/55 lb)

30 Double-Unders

6 Hang Power Snatches (75/55 lb)

6 Overhead Squats (75/55 lb)

30 Double-Unders

9 Hang Power Snatches (75/55 lb)

9 Overhead Squats (75/55 lb)

30 Double-Unders

If you complete the round of 9, complete a round of 12, then go on to 15, etc.

Scoring:

Round of 3: 36 reps

Round of 6: 78 reps

Round of 9: 126 reps

Round of 12: 180 reps

Round of 15: 240 reps

Round of 18: 306 reps

Mobility

:30 couch stretch right/left

:30 Lizard pose R/L

: Wrist mobility Flexion & Extension