Call Us: (720) 335-5591

Thursday 131226

25
Dec

Thursday 131226

Schedule Reminder:  5:15, 8:30, 9:30, Open Gym 5-7 pm.

Essentials

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

3 Sets:(Every 90 Seconds)

  • 4 Stop Halting Snatch Deadlift x 1

(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-knee, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. (You will want to use straps for these.6 Sets:(EMOM)

  • Hang Power Snatch + Power Snatch + Overhead Squat

Skill:

WOD:
4 Sets NFT:

  • 10 V-Ups
  • 15 Sit Ups
  • 20 Hip Ext.
  • 25 Banded Good Mornings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

3 Sets:(Every 90 Seconds)

  • 4 Stop Halting Snatch Deadlift x 1

(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-knee, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. (You will want to use straps for these.6 Sets:(EMOM)

  • Hang Snatch + Snatch + Overhead Squat

Skill:

WOD:
4 Sets NFT:

  • 10 V-Ups
  • 15 Sit Ups
  • 20 Hip Ext.
  • 25 Banded Good Mornings
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 10 Sets: (EMOM)

  • Hang Snatch + Snatch + Overhead Squat

(use approximately 70-75% of your 1-RM snatch – use this as a skill and technique session)

B) 3 sets: (Every 90 Seconds)

  • 4 Stop Halting Snatch Deadlift x 1 @ 95-105% of 1-RM snatch

(Pause for 1-2 seconds at the following four positions: (1) 2″ off the ground, (2) mid-knee, (3) mid-thigh, and (4) pockets (high up the thigh into the hip), then stand to full extension. (You will want to use straps for these.

Skill:

WOD:
3 Sets Each For Time:

  • 500m Row
  • 400m Run
  • Rest 3 Minutes
Additional:
10 Sets:(EMOM)

  • 10 Minutes Mobility

Leave a Reply