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03-16-2019

South Slope CrossFit – American Heavy Athletics

Weightlifting

Warm Up:

2 Rounds:

7 Cal Row

7 Cal Ski

7 Cal Bike

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

Snatch Warm Up:

2 Sets of 3, Empty Bar

–Pocket Power Snatch

–Drop Snatch

–Pocket Squat Snatch

3 Complexes, From High Blocks 40-60%

Sweep + Power Snatch + OVHS + Squat Snatch

A: Squat Snatch, From Blocks

Every 2:00 x 8 Rounds

**Goal = x 1 Rep @ 175#**

B: Squat Snatch Sweep Complex

Every 4:00 x 5 Rounds

x2 Sweep to Knee + x2 Full Sweep

**Goal = sets 1-4 @ 100%(200#) increasing load for final set if reps are quality**

C: Accessory

6 Rounds for Quality

–8 Barbell Hip Thrust

–6 Ea Arm, Kneeling DB Press

Squat Snatch, From Blocks (8 x 1)

Record weight used for Squat Snatch from blocks.

2+2 Snatch Sweep to Knee + Full Sweep (5 x 2+2)

Record weight used for 2+2 Sweep Complex

Barbell Hip Thrusts (6 x 8)

Record weight used for Barbell Hip Thrust

Kneeling Dumbbell Press (6 x 6)

Record weight used for DB Kneeling OHP

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