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Monday 130916

Essentials

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

5 Sets:

  • Hang Power Snatch x 3

Skill:
WOD:
With a Partner Perform 4 Rds Each For Reps and Time:

  • AMRAP Power Snatch 115/75
  • 200m Run
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

5 Sets:

  • High Hang Snatch (Pockets) + Hang Snatch (Mid Thigh) + Hang Snatch (Just Below Knee)

*All Snatches are full squat

Skill:
WOD:
With a Partner Perform 4 Rds Each For Reps and Time:

  • AMRAP Power Snatch 115/75
  • 200m Run
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 3 Sets: (Every 90 Seconds)

  • Muscle Snatch x 1 rep (Build over the course of the 3 sets)

B) 10 sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

  • Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

C) 5 Sets: (Every 3 Minutes)

  • Front Squat x 3-4 reps @ 41X1

*You MUST move up in weight from last week by 4-6%

Skill:
WOD:
With a Partner Perform AMRAP in 8 Minutes:

  • 2 Squat Snatch 175/115
  • 4 Muscle Ups

*Partner A performs 2 squat snatches and 4 muscle ups while partner b rests.  Once Partner A completes their round, partner b will then perform 2 squat snatches and 4 muscle ups.  Partners will alternate complete rounds.
Additional:
  • 10 Minutes Mobility

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