Friday

3
Feb

Friday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

:20 Singles

10 PVC Pass Through

10 PVC Snatch Grip Push Jerk*

10 Groiners

1 ROUND

:20 Single, Single, High Jump

10 PVC OHS

5 PVC Snatch Balance

10 Cossack Squats

1 ROUND

:20 Single, Single, DU Attempt

5 BB Snatch Grip Push Jerk*

5 BB OHS

5 Broad Jumps

*Snatch Grip Push Jerk is performed from behind the neck

Strength

Overhead Squat (3×6)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement.

Week 5 of 8

(Score is Weight)

Workout

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

3 Unbroken Hang Squat Snatch*

75 Double Unders

*Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95).

BB1: (95/65)|(65/45)

BB2: (115/75)|(75/55)

BB3: (135/95)|(95/65)

BB4: (155/105)|(115/75)

BB5: (185/135)|(135/95)

BB6: (225/155)|(155/105)

(Score is Heaviest Weight)

KG BB1: (42.5/30)|(30/20)

KG BB2: (50/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)

KG BB4: (70/45)|(50/35)

KG BB5: (85/60)|(60/42.5)

KG BB6: (100/70)|(70/55)