12/04/2018

Encinitas – Group Class

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Warm-up

Run 200m

4 Wallwalk Up

10 Push Up

10 PVC Pass Thru

10 DB Windmill each side

10 OHS

5 Hang Snatch with BB

20 Banded Face Pulls

2min Lacrosse ball Trap smash

5 Reps using light plates on bar, practicing:

Halting Snatch Deadlift

Goal:

pause for 2 seconds above the knee on halting, then stand it up, before returning bar to floor= 1 Rep

The goal is to maintain good shoulder position over the bar.

Focus on not letting your hips rise up to fast thus changing the angle of shoulder to hip.

Strength

Spend a few minutes practicing and building to a medium weight, then as a class…

Every 90 sec for 9 sets…

Halting Snatch Deadlift + Hang Snatch + Snatch

(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 18 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 chest to bar

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Dumbbells 40/25 (Rx+50/35)

Lunge Standards https://games.crossfit.com/workouts/open/2017/2#movementStandards

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 18 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

8 bar muscle Ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Dumbbells 40/25 (Rx+50/35)

Lunge Standards https://games.crossfit.com/workouts/open/2017/2#movementStandards