15 Feb CrossFit – Wed, Feb 15
Announcements
For those who signed up to participate in the Open, you should have received an email from your Team captain. If you signed up and did not receive a message please let one of the coaches know!!
Open shirts are in!! If you ordered a shirt, please let one of the coach’s know and they will grab it for you!
CrossFit Metric – CrossFit
Warm-up
A. General
2 sets
30 Jumping Jacks
10 Bent Over Row
20 Shoulder Taps
10 Reverse Snow Angels
20 sec Glute Bridges Hold + 6 Single Leg Glute Bridges each side
B. Snatch Drills
3 Power snatch balance
(Look for the feet to receive the bar in coordination with the hands)
3 High hang power snatch (pockets)
(Chest should be over the bar, not behind)
3 Low hang power snatch (below knee)
(Hamstrings should be loaded fully in the bottom of the low hang)
3 Tempo Power snatch
(Talk athletes through the tempo, they should be able to feel the timing tempo through your vocal cues)
Weightlifting
A: Power Snatch (3 rounds
3 @ 70%
2 @ 75%
1 @ 80%
Rest 1:1
)
TC: 9 min
Score: Weight
Scaling Options
Beginner
3sets
5 Power Snatch
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 sets
6 Devils press 2×50/35 lbs
12 T2B
Rest 1 min
TC: 15 min
Score: Fastest Interval Time
Scaling Options
Beginner
6 Devils press @2×25/15 lbs
12 Hanging Knee Raises
Intermediate
6 Devils press @2×50/35 lbs
12 Toes to eye level
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