CFL #1115

CrossFit Lackland – CROSSFIT

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ROMWOD

https://app.romwod.com/routine/20201122-lower-body-03 (18 min)

Warm-up

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Olympic Lifting

Power Snatch + Hang Snatch + Snatch (2 sets x 1+1+1 reps @ 60% 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
Rest 2 minutes between sets

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
Rest 2 minutes between sets

Snatch Balance (2 sets x 3 reps @ 80%1 RM snatch)

Rest 60-90 seconds between sets

Snatch Balance (1 set x 3 reps @ 85% 1 RM )

Rest 60-90 seconds between sets

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