CFL #1095

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/passive-squall-lower-body (18 min)

Warm-up

12 minute AMRAP

1 minute row (Start easy and build intensity each round)

10 C2GHRPU’s

10 Sec Ea Side – Hanging Lat Stretch

10 Pull-ups

5 single arm kettlebell thruster (light) (each side)

Movement Prep

Barbell Prep – Snatch (No Measure)

1) Burgener Warm up Snatch – 3-5 reps at each position (https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7)

2) Skill Transfer Exercises Snatch – 3-5 reps of each movement (https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8)

3) [3x High Hang Snatch + 3x Hang Snatch + 3x Snatch]

Olympic Lifting

Power Snatch + Hang Snatch + Snatch (2 sets x 1+1+1 reps @ 65% 1RM snatch)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
Example Sets:

Set 1:

Power Snatch + Hang Snatch + Snatch @ 130#

-rest 2 minutes-

Set 2:

Power Snatch + Hang Snatch + Snatch @ 130#

Based off of a 200# Snatch

Power Snatch + Hang Snatch + Snatch (3 sets x 1+1+1 reps @ 70% 1RM snatch)

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset
Example Sets

Set 1:

Power Snatch + Hang Snatch + Snatch @ 140#

-rest 2 minutes-

Set 2:

Power Snatch + Hang Snatch + Snatch @ 140#

-rest 2 minutes-

Set 3:

Power Snatch + Hang Snatch + Snatch @ 140#

Based off of a 200# Snatch

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