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Grunt Work Week 11

June 10, 2019 | No Comments

Crossfit 23 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Light Bike

:30s Cossack Squat – Video

:30s Warrior Squat – Video

5 Waiter Squats (each side) – Video

Snatch Warmup

Empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

2 Sets:

5 Muscle Snatches

4 Overhead Squats

3 Pausing Snatch Balances (2s pause in catch)

Free to add light loading to the complex.

Weightlifting

2 x 5:00 sections, building to technique-focused loads. Inside each section, aim for 3-4 sets, resting as needed between. Purpose here is to better our movement, preparing for what’s next.

From the 0:00-5:00:

2 Snatch-Grip Push Jerks

1 Pausing Overhead Squat

From the 5:00-10:00:

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch Balance

Hang Squat Snatch

In a 10:00 Window starting immediately after the last part (10:00-20:00 on the clock):

3 Sets of 1:

Hang Squat Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double-Unders

Back Squat

On the Minute x 9:

1 Pausing Back Squat

1 Back Squat

Sets #1+2+3 – 60%

Sets #4+5+6 – 66%

Sets #7+8+9 – 72%

Gymnastic Strength

Metcon (Time)

For Time, with a 5:00 Time Cap:

50 Strict Pull-Ups

*Every break, complete 5 Strict Ring Dips





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