(215) 291-2968 Wednesday - Feb 20, 2019

WOD 102417: The Polygraph of Snatches…


CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch Balance + 2 Overhead Squat out of the rack – this will be a learning curve for most folks (5-7)

CrossFit:
Strength:
Burgner Warm Up
as a group with PVC + the BTN Sots Press
add the Press In Snatch in the warm up
along with the 1 Snatch Balance + 2 OHS

1 Snatch Balance + 2 Overhead Squat
out of the rack – this will be a learning curve for most folks
(5-7) 1+ 2 @ AHAP
(for my shoulder injuries – 1 Power Clean + 2 Front Squats from the floor)

Conditioning:
3 Rounds
4 Minute Invertals
(A) 500 Meter Row or 1000 Meter Bike
(B) 10 Hang Power Snatches (95/65#)
(C) 20 Wall Ball Shots (20/14#) 10 Ft
* remaining time rest and get read to start over

RX+
3 Rounds
4 Minute Invertals
(A) 500 Meter Row or 1000 Meter Bike
(B) 10 Hang Squat Snatches (95/65#)
(C) 20 Wall Ball Shots (20/14#) 10 Ft
* remaining time rest and get read to start over

BootCamp:
WOD 1:
For Time
20 DB Thrusters (25/15)
10 Pullups
30 DB Front Squats
20 Ring Rows
40 DB Push Press
30 Ring Rows

WOD 2:
8 Minute AMRAP
10 Situp and Press (w/DB)
20 Jumping Lunges (1,2,3..)

Novem Barbell Mecahnics:
Group Mobility

Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

2x High or Mid Thigh Hang Snatch (squat or power)
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge – the bar should be
fast, light and the bar path accurate.

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