February 4, 2019 – Competition

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 1 rep

B.
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Goal is to beat your reps achieved on January 7, 2019

.

D.
“CrossFit Open Workout 17.5”

Ten rounds for time:
9 Thrusters (95/65 lbs)
35 Double Unders

Use your 2017 event score as a goal…but also understand that you probably didn’t snatch and squat heavy prior to performing that Open event. If you want to use this as an “apples to apples” comparison, please hit this Open re-test first, then give yourself some rest and jump into the snatch portion of today’s training session.

E.
Three sets of:
Supine GHD Hold x 40 seconds
Immediately followed by. . .
GHD Sit-Ups x 40 seconds
Rest 60 seconds
Prone GHD Hold x 40 seconds
Immediately followed by. . .
GHD Hip Extension x 40 seconds
Rest 60 seconds