Tue: Power Snatches & Run Down

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

Jumping Jacks & Cherrypickers

Hi Jack/Hi Jills & Up Back and Overs

Can Openers & Standing Quad Stretch

Toy Soldiers & Forward Lunges

Inchworms & Heel Pulses

Comptrain Snatch Warmup (No Measure)

3 Muscle Snatches

3 Overhead Squats

3 Snatch Balances

3 High Hang Pausing Snatches

Speed and technique is of priority here – not loading. After completing a full set with an empty barbell, we are free to add a light load only if each movement is dialed in.

Weightlifting

Power Snatch (2EMOM10)

Metcon

Run Down (CFNE) (Time)

4 Rounds:

15 Power Snatches (75/55)

30 Double Unders

200 Meter Run

Mobility

Smash the forearms and calves

Foam roll the hamstrings and low back

Metcon

Endurance Needs (Time)

Run 4-6 miles at a comfortable pace and feel free to walk as needed.

Row 4-6k at a comfortable pace and row slower as needed.

Explosive Needs (Time)

10x75ft 1/3+25/15 lbs from last week body weight sled push. Rest 2-3 minutes between sets

or

10x150m sprints rest 2-3 minutes between sets

or

10x:10-:15 hill sprints rest 3-5 minutes between sets.

The sled is 65 lbs and the weight of sled should be accounted for if loading additional weight. If 65 is more than your prescribed body weight, use an empty sled or add some weight if you desire. Try to match and or beat your split times from week one. If you used more weight than what should have been use, feel free to repeat the same weight again if it is still less than what is needed for the week.

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