Wod

201027

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Every 1:30 x 7 sets: Snatch High-Pull + Muscle Snatch + Power Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each pulling rep.

2) Every 1:30 x 7 sets: Snatch Pull + 2 Snatch + Overhead Squat

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep.
[Scaling Tips]

You can pick one movement from the snatch complex.

For example,

1) Every 1:30 x 7 sets: Snatch High-Pull

2) Every 1:30 x 7 sets: Snatch Pull

[Purpose]

Snatch High-Pull

The snatch high-pull is an exercise for training strength, speed, power, posture and balance in the extension of the snatch in the same way the snatch pulldoes, but with the added training of the mechanics and strength of the arms that will be used in the third pull. Because of the continued upward pull to maximal height, the snatch high-pull also helps reinforce more aggressive, complete and vertically-oriented extension. In addition to a training exercise for the pull of the snatch, the snatch high-pull can be used to teach and train the proper initial movement of the arms for the third pull.

Muscle Snatch

The muscle snatch is helpful at lighter weights to learn and reinforce the proper upper body mechanics of the turnover (third pull) of the snatch.

Snatch Pull + 2 Snatch + Overhead Squat

Conditioning

Metcon (Weight)

Use one barbell in the class. This below is original workout.

Wednesday 201021

Snatch Speed Triple (similar)

5 rounds, each for time and load of:

1 snatch

1 snatch, adding 5-10 pounds

1 snatch, adding 5-10 more pounds

Rest as needed between rounds. Use 3 barbells, or change the loads as quickly as possible between lifts.
[Scaling Tips]

You can do this workout as EMOM 1 Snatch.

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