171 CrossFit – Wed, Jul 19
Summer is here, and it is time to get jacked and get tan! Our 8-week Oly cycle is here, which means getting the PR board ready for members to celebrate their progress over the next two months!
Our COMPETE program also has some barbell cycling work queued up for July, and FLEX has some heavy hinging on the docket for massive back and gains for athletes that want it.
The temperatures are heating up, and so is the programing. Let's go!
Warm-Up
Warm-Up
<p>1 ROUND</p><p>10 Air Squats</p><p>10 PVC Pass Thrus</p><p>10 Arm Haulers</p><p>15 Calf Raises</p><p>15 Tib Raises</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>10 Alt. 90-90 Hip Rotations</p><p>10 PVC Snatch High Pulls</p><p>:30 Single Unders</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>10 Drop Squats*</p><p>10 Scarecrow Snatches</p><p>:30 Double Under Practice</p><p> </p><p>*Start on the toes, drop to Quarter Squat first round and each round of the WU, drop lower and lower!</p>
Strength – Performance
Hang Snatch (1.) Hang Squat Snatch*
1×5 (60%)
1×3 (65%)
3×2 (70%))
<p>*Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Snatch Pull (2.) Below the Knee Pulls**
3×5 (80%))
<p>**Based off 1RM Snatch. If no 1RM complete sets at RPE 8.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 8 Oly Cycle</p>
Strength – Fitness
Hang Power Snatch (1.) Hang Power Snatch*
1×5 (60%)
1×3 (65%)
3×2 (70%))
<p>*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Snatch Pull (2.) Below the Knee Pulls**
3×5 (80%))
<p>**Based off 1RM Snatch. If no 1RM complete sets at RPE 8.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 8 Oly Cycle</p>
Workout – Performance
“FIRE & ICE” (Time)
FOR TIME
18-15-12-9
Hang Power Snatch (95/65)
18-15-12-9
Hang Power Snatch (95/65)
*Complete 75 Double Unders after each set.
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
“FIRE & ICE (FITNESS)” (Time)
FOR TIME
18-15-12-9
Hang Power Snatch (65/45)*
18-15-12-9
Hang Power Snatch (65/45)*
*Complete 100 Single Unders after each set.
(Score is Time)
KG BB: (30/20)
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00/1:00 Lacrosse Ball Bottom Foot Smash</p><p>10 Banded Ws</p><p>1:00 Glute Bridge Hold</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
