14 Feb CrossFit WOD, February 15, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Power Snatch + Hang Snatch + Snatch (Weight)
Power Snatch + Hang Snatch + Full Snatch:
– (1+1+1) x 2 sets @ 60%
– (1+1+1) x 3 sets @ 65% of the best snatch
* Rest 60-90 seconds between sets
– (1+1+1) x 2 sets @ 60%
– (1+1+1) x 3 sets @ 65% of the best snatch
* Rest 60-90 seconds between sets
Power Snatch + Hang Snatch + Snatch (Weight)
Power Snatch + Hang Snatch + Full Snatch:
– (1+1+1) x 2 sets @ 60%
– (1+1+1) x 3 sets @ 65% of the best snatch
* Rest 60-90 seconds between sets
– (1+1+1) x 2 sets @ 60%
– (1+1+1) x 3 sets @ 65% of the best snatch
* Rest 60-90 seconds between sets
Warm-up
2 sets (add weight each set)
2 Power Clean and Jerks
2 Power Snatch
2 Thrusters
2 Power Clean and Jerks
2 Power Snatch
2 Thrusters
Metcon
Barbell weight should be determined by the athletes 1rm max snatch. Athletes are suggested to use 50% of the 1rm snatch weight for all movements.
Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
20 Power Clean and Jerks (115/78)
15 Power Snatches (115/78)
10 Thrusters (115/78)
20 Power Clean and Jerks (115/78)
15 Power Snatches (115/78)
10 Thrusters (115/78)
5 jumping squats
5 Hand release pushups
3 step back lunges (each side)
3 Sky Reach Squat (each side – free hand on floor)
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Power Snatch + 1 Hang Snatch + 1 Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight