08.10.15 | CrossFit, Strength & Conditioning, Boot Camp, CrossFit Women and Training Essentials

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CrossFit
Skill:
Snatch Progression
+
Alternate Tabata Intervals (8 each)
Superman Hold
Atomic Sit ups

Metcon:
For time:
15 Hang Power Snatches (95/65)
20 Box jumps (24/20)
20 Ball Slams
15 Power Snatches (95/65)
20 Box Jumps
20 Ball Slams
15 Squat Snatches (95/65)

Strength & Conditioning
Specific Warm-up: (pvc/empty barbell)
3 x (2+2+2)Shrug + high pull + muscle snatch from knee

3 x (1+1+1+1) Press + push press + snatch balance + OHS
*all snatch grip from behind neck
Technique/Drills:
Muscle Snatch (from knee) + OHS
(1-2 min r)
3x(1+1) empty bar
3x(1+1) @40%, 45%, and 50%

Snatch balance w/3 sec pause (1-2 min r)
1 x 3 empty bar
2 x 2 @50%, 55%, and 60%

Snatch take off drills (ground – knee)
1 x 3 @60%
2 x 3 @70%

Accessory Work: (Don’t alternate)
Good mornings 3 x 10 light
GHDs 3 x 15

Mobility:
Banded Hamstring Stretch

Boot Camp
It’s Monday Mash Up time!

CrossFit Women
2015 Tandem Throwdown Workout #3 | Hold On | For Time

100 Shoulder to Overhead (65#) + Front Rack Hold
90 Bar Hop Burpees + Extended Arm Hang
80 Front Squats (65#) + Front Rack Hold
70 kcal Row + Extended Arm Hang

Training Essentials
Week #2, Class #4

Posted in Arlington Heights WOD.