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Thursday January 5, 2017 CrossFit Peabody Workout of the Day: SNATCH DAY!

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WARM-UP:

“Burgener Warm-up with a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land

5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.

MOBILITY PREP:

Worlds Greatest Stretch x 20s each pose

STRENGTH/SKILL:

EMOM 10:
Odd Sets: 3-4 Snatches, adding weight if needed, but form takes precedence.
Even Sets: 1 Gymnastics Skill 5-10 reps of Athletes Choice. For example,
– Kipping
– Pistols
– Handstands (hold x 20s)
– Kipping/Butterfly Pull-ups, T2B

METCON:

AMRAP 22 w. a partner:
30 Double Unders
20 Walking Lunges 
10 Kettlebell Swings (#70, 53)

*One athlete completes a full round at a time
L3: (#53, 35)
L2: (30s DU Attempts) (#45, 25)
L1: (30 Singles) (#35, 25 Russian Swings)

 

 

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