WOD Blog
 | Mon, Jul 27 2020 |  |
 | Happy Birthday: Nicole Mil |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2582 days ago) |
072720 workout(Time) Workout WARM-UP GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP -- Hybrid-Burgener Progression w/ Empty Barbell 2 SETS... 5-7 Reps Behind Neck Push Press 5-7 Reps Heaving Snatch Balance to Power Position (break) 3-5 Reps Tall Shrug + High Pull 3-5 Reps Tall Hang Power Snatch (break) 3-5 Reps Below Knee Power Snatch 3-5 Reps Overhead Squat *For beginners, this should be done with a PVC. For more experienced athletes, use the empty barbell and drill the positions. Use the breaks to allow the athletes to flagpole the bar and rest the grip. From here, move into your teaching of the Snatch Complex. STRENGTH ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into... ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch (Score is Weight) WORKOUT 4 SETS AMRAP x 3 MINUTES 3 Power Snatch (115/75)|(75/55) 3 Overhead Squats 3 Lateral Burpees Over Bar -Rest 1:00 b/t Sets- (Score is Rounds + Reps)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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