211102

1
Nov

211102

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General Movement Prep | 4:00

On a 3:00 Clock

5 PVC Pass Throughs

4 Alternating Overhead Lunges

5 Good Mornings

4 Muscle Cleans

Snatch Skill Transfer Exercises | 6:00

Movement / Focus

1) Snatch Grip Push Press // Lockout Arms

2) Overhead Squat // Slowly increase depth from 2″ down to a full squat each rep.

3) Heaving Snatch Balance // Slowly increase landing depth.

4) Snatch Balance-No Dip // Slowly increase depth.

Workout

211102 (Weight)

– RX –

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

– Increase weight across all sets.

– INTERMEDIATE –

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

– Increase weight across all sets.

– BEGINNER –

On a 27:00 Clock:

From 0:00-9:00:

EMOM 9:

1 Snatch

From 9:00-18:00:

EMOM 9:

1 Clean

From 18:00-27:00:

EMOM 9:

1 Deadlift

– Increase weight across all sets.

Skill Work

Metcon (No Measure)

Rest, stretch, and recover

Stretching

Metcon (No Measure)

3 Sets:

:30 Couch Stretch / Side

:30 Sit-and-Reach Stretch