Barbell Warm up for snatch

Strength
15 minute emom

1 Snatch High Pull + 1 Hang Power Snatch (above the knee) + 1 Power power or squat Snatch from floor
This complex is completed without dropping the bar.


Wod
For Time
40/35 Calorie Row
35 hand release Push Ups
35 DB Thrusters 50s/35s

*try to avoid worming up push ups for the sake of getting a better time.

Feel: Gas/Muscular Overload

Pacing: Reach

Target Score: 4-8 Minutes

Firebreather Score: Sub-4 Minutes

Scaling:

• Row: Should not exceed 2:00. Scale to a 500m Run or 40/35 on any other C2 Machine. If using a bike, Scale to 30/25 Calories.
• Push Ups: Elevate surface (use box, bench, or bar in the squat rack) before reducing reps. Reps should not take more than 2 minutes to complete.
• DB Thrusters: Should be done in no more than 4 sets. Reduce loading before reducing reps.

Coach Focus: The row and push ups are there to pre-fatigue the athlete both with a dose of cardio and upper-body pressing. Before starting, remind athletes how important it is that they use their legs to get those DBs overhead. This should be a very fast, aggressively attacked workout

Extra
EMOM 12 Minutes
10 Burpees to a 12″ Target If you fail a round, rest the following round and add another minute to the EMOM untli 120 reps have been completed.

Adjust target and/or reps. Do a round before you start to see if 10 is a good number. You’ll want to finish in about 45-50 seconds in your slower rounds so if it takes you 50 seconds during you test round adjust the number down a little bit.

Sunday Funday
Team of 2

Wod 1-10 Minutes
10 Synchronized Alternating dumbbell snatches
20 Pull ups split how you want
1 partner does 100m farmer walk while the other rests

Wod 2- 8 minute amprap- Split how you want
10 Deadlifts 225/185
40 Wall Balls

Wod 3- partner wod
6 Minutes
6 slam balls
6 burpees

Sprint this, split how you want.

8am Endurance partners
45 Minutes Worth of work
Score is meters
15 minutes on the ski for meters
15 mintues on the rower for meters
15 mintues of running alternating 200’s

9am
solo or with a partner.
Do 1 workout or all 3. the important thing is to show up

3 Rounds for time of:
9 Squat Cleans, 185/135
9 Push Jerks, 185/135
9 Ring Muscle-ups

3 Rounds for time of:
500m Row
15m Handstand Walk

5 Rounds for time of:
20 GHD Sit-ups
10 Box Jumps, 30″/24″
20 Hand-release Push-ups

*Rest 5 minutes between workouts

Friday!!!!
We would like you all to come out to our Friday Night Lights Holiday Jamboree tonight starting at 4pm. Bring food, drinks, family and friends. Do both the workouts, do one, or just come out to hang out from 4 to 7. We will run heats of the workouts about every 15 minutes.

In case you can’t come out we still want you to have a chance to do the workouts so just like during the CrossFit open the workout of day will also be the Friday night lights workout.

Try to partner up with someone to count. we have scorecards on the desk.

Going to have to hustle to get both the workouts in if you are doing them during the 5am, 6am, 9am or `10am… we would much rather have you join the fun from 4 to 7 and have a little more recovery time between wods.

Warm up
4 Rounds
5 cal bike
5 wall walls
5 Db snatches
2 hang cleans building up in weights

Class is going to run tight today (especially if you partner up to have someone count for you) if you are trying to do this at 5am, 6am 9am 10am but we can do it.

Wod 1
8 Minutes Amrap
16 wall balls
8/6 echo bike cals
Rx
20/14 wall ball
Scale 14/10 wall ball



Wod 2- this is a two part wod on a continuous 12 minute clock. 2 scores

Part A
Minutes 1 through 7
Amrap
20 Alternating Db snatches (BOTH sides of DB touch the ground)
10 HAND RELEASE bar facing burpees

Wod 2 Part B
Minutes 7-12
5 Minutes to establish a two rep max hang clean
-Hang clean is above the above the knee, must deadlift the bar to full extension, then pause, then start your first hang clean.
-Can be power or squat, can go up or down in weight
-Lift must be started by the 12 minute so as long as you pick the bar up by the 12 you can complete the complex

Rx
50/35 lb dumbbell
Two foot landing and two foot take off on the burpees.

Scaled and masters over 60
35/25 lb db
step overs permitted on burpees

Scaled 2
25/15 lb db
step overs permitted on burpees

Barbell Warm Up

All Weights today
Snatch waves
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%|
Rest 2-4 minutes between sets, drop and reset. Goal is for the last wave to be heavier than last week’s last wave.

Optional Accessory

4 Sets

20 Single Leg RDLs (10 per side, hold 2 DBs entire time)

20 Reverse Lunges

20 Curls

20 Presses

Rest 1:00-1:30 between sets *All movements are done with 2 Dumbbells and should be light enough they can move through a whole round without stopping.