5.18

 In WOD

CrossFit Love – CrossFit

Snatch Prep (No Measure)

20 Banded Good Morning

20 Band Pull aparts

20 High Plank Shoulder taps (YOUR BODY IS A STATUE ONCE YOUR HAND COMES OFF OF THE GROUND)

10 Empty Barbell Snatch RDL’s (3S pause below knee)

10 Hang Snatch High Pull

10 High Hang Power Snatch

Power Snatch (Establish 1 RM Power Snatch in 15-20 minutes)

1 x 3

2 x 2

3 x 1

working up…

Snatch Grip Deadlift (1 x 3 @ 90% of today’s 1 RM)

3s pause below knee on ascent

Reset between each rep, no TnG

In the Nick of Time (4 Rounds for reps)

From 0:00 to 2:59, complete:

400 M Run

Max Deadlifts @ 135/95

From 3:00 to 5:59, complete:

100 Double Unders

Max Wall Balls

From 6:00 to 8:59, complete:

400 M Run

Max Deadlifts @ 135/95

From 9:00 to 12:00, complete:

Max Wall Balls

Rx+ = 225/175
Score = combined # of deadlifts and wall balls. Wodify will ask you the number of deadlifts completed from 0-3, WB from 3-6, and so on. Enter 4 scores and Wodify will calculate your total score.

Recover. (Time)

8 Minutes on the clock:

3 Min foam roll

1:00 Thoracic Spine

1:00 R Lat

1:00 L Lat

2 Minute Foam Roll

1:00 R Quad

1:00 L Quad

90 second spiderman R

90 second spiderman L

Rx+ = 12 minutes

Rx+ = 90/90 supine breathing for extra 2 minutes with diaphragmatic breathing (hand on chest, hand on belly, belly moves more on inhale!)
If class runs late, find a way to stay a few extra minutes. Treat your body with respect. Each time you train its’s like making a bank withdrawal. Your recovery, your sleep, your diet, your mental status are all ways to make bank deposits. You can’t keep on taking and taking from your bank account without making deposits, especially if you are getting after it here. Your body will thank you.

First month of snatching? (Weight)

Yeah, im talking to you. If this is your first time snatching, or you are still new to this crazy movement, work on this during the 1 RM session. Establishing an arbitrary max means nothing right now our fundamentals are not there. Instead, work on this for the first part of class…

2 Snatch RDLS

2 Snatch RDLs into power shrug

2 hang snatch high pulls

2 power snatches

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