CrossFit WOD Tuesday Jan 9th, 2018

 In WOD

Announcements

Upcoming Events at CFR

Jan 6th Weightlifting Clinic with James Tatum
Jan 28th CrossFit Kettle-bell Speciality Course

Sign up today @ CROSSFITREIGNITED.COM under the UPCOMING EVENTS TAB!!

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Coach Eric perfecting his Olympic lifts this past weekend at the Tatum Olympic Weightlifting Clinic

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

Skill Practice

Coaches Skill Prep

Snatch with empty Barbell

(5 reps of each, two times through the complex)

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

Overhead Squat

Snatch Push Press

Snatch Balance (fast to receiving)

Hang Power Snatch

Snatch from Below Knee

* 2-3 working sets towards start weight for Snatch & Hip Snatch

A-B: Snatch

15 min ongoing clock

A. Squat Snatch x1 + Hip Snatch x1; x2

2 complexes on the 2nd min for 10 min (5 sets)

* 65%-75% 1rm

(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps)

Immediately following Snatch/Hip Snatch

B. Squat Snatch

EMOM on the min for 5 min (5 sets)

* 75-82% 1rm

C: Metcon (AMRAP – Reps)

C. 9 min EMOM for max reps

Rx+

min 1 – 25 sec Box Jump Overs (24/20″)

min 2 – 25 sec Alternating DB Squat Snatch (80/50#)

min 3 – 25 sec Strict Push Ups

Rx

min 1 – 25 sec Box Jump Overs (24/20″)

min 2 – 25 sec Alternating DB Squat Snatch (50/35#)

min 3 – 25 sec Strict Push Ups

L1

min 1 – 25 sec Burpee onto 45# bumper plate

min 2 – 25 sec Band Assisted DB Single Arm Overhead Squat; (alternate arms per set)

min 3 – 25 sec HR Push Ups

* Video Demo (Note band set up not the DB placement): https://www.youtube.com/watch?v=dn2vozlKGAc

* If needed L1 scale the DB Overhead squat to double DB front squats

* score = total reps

Post Workout Cool down & Mobility 20 min

Recent Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Not readable? Change text. captcha txt

Start typing and press Enter to search