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01-25-2019

South Slope CrossFit – CrossFit

Skill

(18 Minutes)

Squat + Power Snatches

Movement Review

-Coach-Led Sections

Review: Set Up Position + Sweeping + Squats

3 Rounds, Alternating:

–4 Banded PVC Rig Sweeps

–3 Tempo Rig Squats

Barbell:

–Review: Hip Extension, Bar-Path, Turnover/Catch

3 Complexes, All Work from Pocket

–2 High Pulls + 2 Power Snatch + 2 Squat Snatch

3 Complexes, Ascending in Weight

–Sweep to Knee + Power Snatch + Squat Snatch

Weightlifting

18 Minute Clock

Accumulate Quality Complexes Of:

1 Power Snatch + 1 Squat Snatch

Goal = 7 Sets @ 75-80%

Snatch Complex (Varied)

Record total complexes of Power+Squat Snatch accumulated.

Skill

Review Dumbbell Snatch Skill

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Dumbbell Snatch 50/35

5 Burpee Facing Dumbbell

GUNSLINGERS (NOT IN CLASS)

Metcon (Time)

For Time:

50 Double Unders

30 Overhead Squats 75/55

30 Toes to Bar

50 Double Unders

30 Hang Power Snatch 75/55

30 Handstand Push Ups

50 Double Unders

Strength B

Taking a Set Every 4:00 x 4 Rounds

Back Squat

Goal = 60% x 8-10 Reps

Back Squat (4 x Varied)

Record reps accumulated @ 60% across four sets.

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