Monday 12/11/17

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Hang Snatch (5 minutes of work)

Snatch (5 minutes of work)

Take 15 minutes to play with the barbell skill below:

Minutes 0-5:

Hang snatch/clean (1st position)

Minutes 6-10:

Hang snatch/clean (2nd position)

Minutes 11-15:

Snatch/clean (3rd position/ground)

*Notes: All athletes will drill the snatch together regardless the option chosen. There are always two approaches to barbell skill work like above. Either build as many quality reps of the complex in the time allotted, working and refining technique where loading isn’t as important as movement quality is OR if you are confident with the lift, build into a “challenging” complex for the day in the time allotted. For the hang portion, be sure to work the appropriate lift off from the ground. Remember, this is an opportunity to GET BETTER at lifting the weight off the ground!

Olympic work: for some a clean variation will be the best approach for the above. If you are unsure, speak with a coach

L1: Muscle variation x 2

L2: Power variation x 2

L3: Power + squat variation + squat

L4: Squat variation + squat

Rest 3 minutes, immediately into…

Secondary

Metcon (Time)

Complete for time or 9 minutes, whichever comes first:

10 power snatch

15 OHS

20 box jumps

25 burpees

20 box jumps

15 OHS

10 power snatch
*Notes: Break down to a much lighter load than used in the “primary”. Weight on the oly component should feel light enough to perform unbroken each set and without hesitation, think like a 1-2/10 scale of difficulty.

Power snatch: whichever oly option you chose for the “primary”, use for this workout

L1: Muscle variation

OHS: whichever oly option you chose for the “primary”, use for this workout

L1: Air squat

L2: Goblet squat/counterbalanced squat

L3: Back squat

L4: Front squat

L5: As prescribed

Box jumps: choose a height that will allow you to accomplish all 20 reps each time without breaking to rest

L1: <20
L2: 20

L3: 24

Burpees: choose an option that will allow you the highest quality midline integrity throughout the movement

L1: Box assisted burpees (push-up height)

L2: No-push-up burpee

L3: Walking burpee

L4: As prescribed

Leave a Reply

Your email address will not be published. Required fields are marked *