All around Snatch Day
Warm Up
Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 times through
* Athletes should focus on footwork and finishing their pull
Workout Prep
1 set:
1 set:
20-second Row (workout pace)
5 Power Snatch
Strength
Snatch
10 x 1
(Start at 65% and build no higher than 90%)
* Complete 1 set every 1:15 *
Workout
RX
250/200m Row/Ski or 500/400m Bike
25 Power Snatches 35/25
250/200m Row/Ski or 500/400m Bike
25 Power Snatches 35/25
250/200m Row/Ski or 500/400m Bike
25 Power Snatches 35/25
250/200m Row/Ski or 500/400m Bike
SC
200/175m Row/Ski or 400/350m Bike
25 Power Snatches 30/20
200/175m Row/Ski or 400/350m Bike
25 Power Snatches 30/20
200/175m Row/Ski or 400/350m Bike
25 Power Snatches 30/20
200/175m Row/Ski or 400/350m Bike
Fit
200/175m Row
20 Dumbbell Snatches (light)
200/175m Row
20 Dumbbell Snatches (light)
200/175m Row
20 Dumbbell Snatches (light)
200/175m Row
RX+
15/12 Cal Echo
25 Power Snatches 40/30
15/12 Cal Echo
25 Power Snatches 40/30
15/12 Cal Echo
25 Power Snatches 40/30
15/12 Cal Echo
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …