Monkey Method Snatch Work

9
Feb

Monkey Method Snatch Work

Announcements

FEBRUARY CHALLENGE
FEB. 1-7 :30 Sec Dead Hang Hold Start of Class
:30 Sec Hand Stand Hold End of Class
FEB. 8 -14 :45 Sec Dead Hang Hold Start of Class
:45 Sec Hand Stand Hold End of Class
FEB. 15-21 1 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class
FEB. 22-28 1:30 minute Dead Hang Hold Start of Class
1 Minute Hand Stand Hold End of Class

Hub City CrossFit – Open Gym

Warm-up

2 Rounds

Monkey Method Snatch Warm Up 2 (No Measure)

A.R.E Squat Sequence:

5 Air Squat with heel elevation **3 second Pause at the bottom

5 Air Squat full ROM ** 3 sec pause at the bottom

5 Air Squat with toe elevation ** 3 Sec pause at bottom

:30 Squat Hold

Cat-Cow ** 5 each direction with 3 sec hold

10 Wrist Push-ups (Flexion and Extension)

10 Shoulder Rotations

10 PVC BTN Press and Stretch

Weightlifting

4 rounds (rest 60 Seconds between sets)

Tempo Back Squat (3x3x3x3x3)

3:5:0

Snatch Push Press Plus OHS (3+3)

Complete 3 snatch grip push press then 3 Tempo OHS

Scale with heel elevation

*** 3 sec pause @ 1/4, 1/2, and full depth

Hang Snatch (3x3x3x3x3x3)

3 reps @ no more than 75% of 1 RM

**2 sec pause @ above the knee

Mobility

Wrist Rotations: 15 per side

Overhead Shoulder Stretch with a Plate: 10 reps + 10-20 sec hold at end range

Gymnastics

Monkey Method Pull up work

Warm-up (No Measure)

Monkey Method Pull Up Warm Up

2 rounds:

Band Pass Through 5 Reps

Scap Push Ups on Elbows 5 Reps

Pull strength and Mobility Couplet (10x10x10x10)

Angled Ring Rows with slow negative

or

Negative Pull-ups with a spotter

2 Sets of 10 Reps

OH Mobility-Supine Wall Angels

2 sets of 10 Reps

Push Strength and Mobility Couplet

DB Bench Press

2 Sets of 8-10 reps by feel

Floor Facing Angels

2 Sets of 5 Reps

Grip and Core Couplet

Relaxed Bar Hang

3 Sets of 5-15 Seconds

Plank Hold on Elbows

3 Sets of 10-20 seconds