Weightlifting

Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 5 High Hang Jump And Shrug + High Hang Power Snatch to 4” (1+1)x3x3 (We’re practicing firing our legs properly with the jump and shrug and then replicating that sensation on the power snatch) Power Snatch from Mid Knee (start from the floor, not […]

Coach led warm up Mini band warm up And Low band mobility Strength WOD CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Post total to comments

Cycle- Emphasis- Build Leg capacity in as many different ways possible! 3 sets: Muscle Snatch x 5 High Hang Jump And Shrug x 5 *Use Straps on the high hang jump and shrug and jump as high as possible. Feel your legs drive hard against the ground Then: High Hang Power Snatch to 2” squat […]

Snatch Balance: 3,2,1,1,1 Power Snatch: 3×3,3×2,3×1. Light and Snappy Power Clean + Push Jerk: (3+3) x 2, (2+2) x 2, (1+1)x3 Snatch Deadlift: 4×2 @ 95% of best snatch

3 sets: Back Rack Walking Lunge x 12 steps DB Russian Step ups x 10 each leg DB Chinese Row x 10 ~then 3 sets: Front Squat: 5,3,1,5,3,1 Tuck Hold x 45 seconds KB Farmer Carry x 100m  ~then: 3 sets: Weighted Plank x 60 sec (accumulation is fine) Side Plank x 30 sec each […]