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03-04-2019

South Slope CrossFit – American Heavy Athletics

Weightlifting

Warm Up:

30 Calorie Row (5 Down, 5 Up)

Crossover Symmetry Warm Up Circuit

1 Round of:

–4×8 Banded Side Step (2 Sets Stiff Leg, 2 Sets Bent Knee/Hip)

2 Rounds Of:

–8 Banded Pass-Thru

–8 Banded OHP

–6 Banded OVHS

2 Rounds Of:

–5 Pallof Press Each Side

–3 Knee Jumps

A: Back Squat

Set Every 6:00 x 5 Rounds

85% x 5 Reps

Snatch Warm Up:

2 Sets of 3, Empty Bar

–Pocket Power Snatch

–Drop Snatch

–Pocket Squat Snatch

B: 1+2 High Hang Power Snatch +High Hang Squat Snatch

Set Every 3:00 x 5 Rounds

x 3 Reps 60-65% (Max 125#)

C: Accessory

EMOM x 12

Alternating

A: 8 DB Box Step Ups

B: 8 Ea Arm Kneeling DB Press

Back Squat (5 x 5)

Hang Snatch Complex (5 x 1+2)

Record weight used for high hang snatch complex.

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