CrossFit Millard – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll focus on thoracic, lats and arm movements overhead
Lacrosse Ball upper back around traps and shoulders, work your arms into overhead movements
20 PVC pass throughs
General Warmup
200m Run
50′ inchworm with pushup
30s Hand stand hold
20 abmat situps
50′ overhead db yoke walk
10 sa db overhead squats
Specific movement prep
PVC Power snatch, overhead squat and full snatch technique practice
Weightlifting
Power Snatch + OH Squat (5 sets 5 reps in singles (1.1.1.1.1))
1 ps + 1 ohs
think about posture and positioning, do not increase weight unless posture and positioning maintained.
this is not a max snatch day, keep weights moderate and work on positioning!
Conditioning
Metcon (Time)
15 minute time cap
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3 rounds for time of:
Row 250 meters
12 squat snatches
21 push-ups
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Snatch weight Rx 65/55
Rx+ 85/75
NO DROPPING THE BAR AT 65 LBS! These reps should be TnG!
Power snatches are okay!
Note the much lower Rx weights! These are for conditioning and working on cycling the barbell faster! If you cannot do the Rx weight, scale weight appropriately!
You should be able to do at least 6-8 or all 12 reps quickly unbroken of the RX weight.
