CrossFit WOD, April 24, 2019

Snatch and HangInspirationRECIPE- CHEESE AND CHIVE OMELET:
https://www.crossfit.com/at-home/cheese-chive-omeletWarm-upWarm-upI. AMRAP X 5 MINUTES
2 Burpees
4 Slam Balls or Ring Rows
6 Air Squats*
*Change to OHS 2:30 into AMRAP.*

II.Coach led Snatch Progressions
4/2 Hang Muscle Snatch
4/2 Above the Knee Power Snatch
8 Behind the Neck Push Press
8 Overhead Squats
4/2 Above the Knee Squat Snatch
4/2 Below the Knee Squat Snatch
5/5 SnatchesWeightliftingSnatch (1-1-1-1)ON A 20:00 RUNNING CLOCK… Establish 1RM Snatch. For those practicing technique perform 2-3 reps every 2 minutes.
WEIGHT INCREASE GUIDELINE:
min 0-2: 3 x empty BB
min 2-4: 3 x very light
min 4-6: 3 x light
min 6-9: 2 x moderate
min 9-12: 1 x moderate/heavy
min 12-15: 1 x heavier
min 15-18: 1 x heavierer (around current PR)
min 18-20: 1 x new PR attemptMetconMetcon (Time)10,9,8,7…1
Hang Power Snatch (65/95)
*5 Ring Rows (straps vertical) then 100m Run after full set
15:00 Hard CapSCALING:
SNATCH — If athlete’s are unable to Snatch they can Clean instead and use the same scale for the workout. If unable to do either, athletes can Deadlift or Press for a heavy single.
STRICT PULL-UP — Scale the reps first fir needed, you can cut the number down to 3 reps per round or attempt challenging Ring Rows, no one should be spending more than :35-:45 on these.
SHUTTLE RUN — If unable to run, athletes complete a 10/8 Cal Row.Metcon (Time)10,9,8,7…1
Hang Power Snatch (95/65)
*5 Strict Pull-ups then 100m Run after full set
15:00 Hard CapSCALING:
SNATCH — If athlete’s are unable to Snatch they can Clean instead and use the same scale for the workout. If unable to do either, athletes can Deadlift or Press for a heavy single.
STRICT PULL-UP — Scale the reps first fir needed, you can cut the number down to 3 reps per round or attempt challenging Ring Rows, no one should be spending more than :35-:45 on these.
SHUTTLE RUN — If unable to run, athletes complete a 10/8 Cal Row.Optional Accessory Work3 Rounds:
:30 second INT/EXT Rotation Stretch w PVC each arm
1:00 minute Gun WalkNewsTHIS SATURDAY APRIL 27th 2019 at 9:00 am WE ARE LIFTING THE LIMITS!!! You will test your strength in deadlift and bench press and help raise money to support the Fairfield Special Olympic Powerlifting Team with new equipment, entry fees, transportation, and more! This is our second year hosting “Lifting the Limits” and we want it to be even better than last year! Get signed up today: https://fairfieldcountyathletics.regfox.com/lifting-the-limits-2019

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