171 CrossFit – Thu, Oct 5

<p>2 ROUNDS</p><p>1:00 Cardio 1 (RPE: 5)</p><p>12 Alt. Dead Bugs</p><p>10 Band Pass Throughs</p><p>8 Banded Bent Over Rows</p><p>6 Tempo Ring Rows (31X2)</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>1:00 Cardio 2 (RPE: 5)</p><p>12 Alt. DB Dead Bugs</p><p>10 Band Pull Aparts</p><p>8 Banded Upright Rows</p><p>6 Scap Pull-Ups</p>

Workout – All
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
<p>MIN 1 – Cardio Choice 1</p><p>MIN 2 – Strict Pull-Ups*</p><p>MIN 3 – Cardio Choice 2</p><p>MIN 4 – DB Rows*</p><p>MIN 5 – Single DB Alt. Deadbugs</p><p> </p><p>*Option for Strict Muscle-Ups.</p><p>**DB Row Options…</p><p>Bent Over Rows</p><p>Single Arm Supported Rows</p><p>Upright Rows</p><p> </p><p>(No Measure)</p>

Optional Cool Down
<p>10 Alt. Bird Dogs</p><p>15 Single DB Bicep Curls</p><p>10 DB Lateral + Front Raises*</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>*1 Rep = 1 Lateral Raise + 1 Front Raise</p><p> </p><p>(No Measure)</p>

Barbell club
<p>Snatch Day 1</p>
Warm-Up (2-3 Sets)
<p>10 Snatch Grip RDL’s</p><p>6 Muscle Snatches</p><p>6 BTN Press/Push Press</p><p>10 Overhead Squats</p>
Positional Work
<p>Working on the Fundamental Positions for the Snatch. </p><p>1st Pull – Driving the feet into the ground to start standing. Back Angle Stays the same and Bar should come up to the knees.</p><p>2nd Pull – Hips come to the bar while keeping a slight knee bend.</p><p>3rd Pull – Fully Extending the hips and knees to aggressively drive the bar up.</p><p>Finish by performing a high pull that is linked to the end of the 3rd Pull.</p>
Power Snatch (15-20 Mins) (Weight)
<p>Work up to a moderately heavy Power Snatch while still focusing on proper mechanics.*</p><p> </p><p>*If mechanics begin to fail, go back down and work at a weight that can be done properly</p>
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

<p>Major bench mark workout for today. Do not worry about the Rx weights. The focus is quick cycling of the bar. The workout should take no longer than 4-5 minutes. So choose your weight appropriately. This will be a workout we will see again throughout barbell club and we want to have a good measuring stick.</p>