Monday CrossFit TW18 Staines 10/06/2019

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Monday CrossFit TW18 Staines 10/06/2019

CrossFit TW18 – CrossFit

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5min Brief…

ATHLETE GOAL…
Move fast on both parts of the workout.
Fast transitions between the two movements and top speeds.

ATHLETE FOCUS…
Properly warmed up for the workout.
Review cycling tips for the Power Snatch.
Find the right weight/scaling options that will allow you to move fast without compromising form & proper movement mechanics

TOTAL TIME…
47 min

Warm-up

Warm-up (No Measure)

2 RDS…20s On 10s Off
Walkouts
Lunges with PVC Pass Throughs
Sots Presses with the PVC
Cossack Squats

Then…

9 Min EMOM…
Min
1 – 10 BB Good Mornings + Air Squat
2 – 7 Push-up to Down Dog + Plank Hold
3 – 10 Ring Row + Supermans
4 – 10 Snatch Grip Deadlifts + Air Squat
5 – 7 Up-down + Plank Hold
6 – 10 Jumping C2B/Pull-ups + Supermans
7 – 7 Muscle Snatches + Air Squat
8 – 5 Burpees + Plank Hold
9 – 7 Kipping C2B/Pull-ups + Superman

Movement Prep

10 Snatch Grip Deadlifts (Back Straight)
5 Dip, Drive, High Pull (bar close/elbows high)
5 Behind Neck Push Press (locked out overhead)
5 High Hang Muscle Snatch (hips/strong turnover)
5 Hang Power Snatch (strong turnover/solid landing)
5 Power Snatch (patient to knee/solid landing and overhead position)

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period
_____________________
SCALING
REPS, LOADING & VOLUME…
10 reps unbroken when fresh.
Moderate-high Volume Workout.
3 rounds in 4:30 or less.
Stop Break attempt to beat it next round.

MOVEMENT ADJUSTMENTS…
Power Snatch – Power Cleans.
Bar Facing Burpees – Step over or Normal Burpees.
Bar Muscle-up – Jumping BMU / PU, Kipping C2B, or Ring Rows.

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