Tuesday, February 9, 2021

Power CrossFit – CrossFit

View Public Whiteboard

WARM UP (No Measure)

500 m slow row

calf stretches

50 Double unders (all attempts count)

foam roll t-spine

10 x’s

Ring rows

Jumping pull-ups

Hollow rockers

Superman’s

WORKOUT OF THE DAY

Metcon (Time)

4 ROUNDS:

-400 meter Row

-25 Sit-ups

-25 Back extensions

STRENGTH

Snatch

Week 6 of 12: Hatch


• 3 reps at 75% of 1RM

• 2 reps at 85% of 1RM

• 1 rep at 90% of 1RM

• 1 rep at 95% of 1RM

• 1 rep at 98% of 1RM

3 POSITION SNATCH FROM THE TOP

1.) Hi hang or Power position-Shoulders even with or slightly behind the bar, bar in contact with pelvis

2.) Hang-Just above the knee

3.) From the floor
• 3 reps at 60% of 1RM Snatch

• 2 reps at 70% of 1RM Snatch

• 2 reps at 75% of 1RM Snatch

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s