OLY SKILL: SNATCH COMPLEX SETS. LEAD BY COACH.
START WITH EMPTY BAR. ADD WEIGHT EACH SET.
3 SETS:
*1 DEADLIFT
*1 HIGH PULL
*1 SNATCH (NOT POWER)
OLY STRENGTH:
*EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS
*START @ 65%. ADD WEIGHT EACH LIFT
WOD:
3 RFT:
5 STRICT PRESS 55/85
30 ABMAT SIT UPS
20 CALORIE ROW
*NOTES FOR COACHES. ALLOW 12 MINUTES FOR ATHLETES TO GET TO THEIR 65% AFTER THE WARM UP SETS
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
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