Throwdown Thursday

Posted: 26th July 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

The load should built throughout the 18 minutes of this session, from approximately 65-85%.

High-Hang Snatch (2, 2, 2)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps

Hang Snatch (2, 2, 2)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps

2 Snatch Lift-Offs + Snatch (1, 1, 1)

A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.

Metcon (Time)

Five rounds for time of:

10 Hang Power Snatches (95/65 lbs)

30 Double-Unders

Buy-Out

Metcon (No Measure)

4 sets of each:

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Ab-Wheel x 12-15 reps

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