Announcements
Starting 19 June, we will have 1 midday class at Noon! MWF – CrossFit; T/TH – PowerHour
The Gym Lake Highlands – 1-CrossFit
Warm-up
A. General
Coach Led
B. Activation
2 sets
5 OHS
5 Deep Squat Muscle snatch*
https://www.youtube.com/watch?v=wzB4lKbzEZU
30sec Banded shoulder activation
https://youtu.be/6z7c22hFBjY
*From as deep as the athlete can safely go.
Technique
Technique Thursday (Checkmark)
Snatch drills: Focus on third pull
– Tall muscle snatch
– Tall power Snatch, feet onto plates
– Tall power snatch
– Hang power snatch, above the knees
– Low hang power snatch
After warmup, load some weight on the bar and work though coach led squat snatch singles or Snatch Balance
TC: 15 Minutes
Metcon
Metcon (Time)
For time
150 Double-unders
15 Power Snatch 155/105 lbs
150 Wall Balls 20/14 lbs
15 Power Snatch 155/105 lbs
150 double-unders
Score: Time
TC: 20 minutes
KG: 70/50
Scaling Options
Beginner
100 Single Unders
15 Power snatch @ 65/45lbs
75 Wall balls @ 14/10
15 Power Snatch @ 65/45lbs
100 Single Unders
Intermediate
75-100 double-unders
15 Power snatch @ 115/75
150 wall balls @ 20/14
15 Power Snatch @ 115/75
75-100 double-unders