Show Workout in Full Screen
Auto Scroll Page
Components
Snatch Work
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, December 13, 2019 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Friday, December 13, 2019
Snatch Work
SOTs Press
E1:30 x 4 Sets of 7 Reps
*Build each set
Snatch Grip Deadlift
E1:30 x 4 Sets of 4 Reps
*To be performed around 80% of 1RM Snatch
SOTs press, we are focusing on Mobility in the Snatch. This will help with the thoracic spine, hips, and ankle mobility. Here is a progression we can look to do if unable to use the Barbell.
https://youtu.be/ZF4N_v8BUvc
On the Snatch Grip Deadlift, we are focusing on using your LEGS on the first part of the Snatch pull.
Metcon (Time)
"Stairmaster"
For Time: (24 min cut off)
30-20-10
Cal Row
DB Box Step Ups (50/35)
-into-
10-20-30
DB Snatches (50/35)
Wallball Shots (20/14) (10’/9’)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 13, 2019
Male Clients
1
Jay
Scherer
CrossFit 6:00am
1 x 4 @ 35 lbs
Female Clients
1
Kena
Brannan
CrossFit 6:00am
1 x 4 @ 95 lbs
95 lb Snatch grip dead 50 lb sots press
Loading...
Powered By Wodify