CrossFit Fireball – CrossFit

 

Training Intent

– Power Snatch technique work today.

– This should be a pretty fast-paced workout. Snatches should be light but feel free to scale to clean and jerks. Adv. athletes 7+ rounds.

Warm-up

Warm-up (No Measure)

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

+

2 Sets of

10 Muscle Snatches

30 Double Unders

+

Glute Activation

Weightlifting

Power Snatch (6 sets x 3 reps)

Power Snatch: 6 x 3. Rest 90s.

– Spend 10:00 Working technique, Coach load

– Spend another 10:00 Working sets of 2

– Adv athletes work up to a heavy double.

Metcon

Metcon (AMRAP – Rounds and Reps)

“14.1”

AMRAP 10:

30 Double Unders

15 Power Snatch (75, 55)

L3: (Clean and Jerk 75,55)

L2: (15 Double Unders) (Clean and Jerk 65,45)

L1: (30 Single Unders) (Clean and Jerk 55, 35)

Extra Credit

KB Lunges: 3 x 6 ea. Rest 60s