17
Jun
Friday 06/18/2021
Silver Creek Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
10 Kick-backs
10 Behind-the-neck Snatch-grip Strict or Push Presses
10 Jumping Squats
3 sets
Project Oly – Session #8
Snatch Complex – Meet the Bar
Rep 1 = Power Snatch from above knee + OH Squat w/Pause
Rep 2 = Power Snatch from above Knee INTO OH Squat
Chad Briefs the Complex
Workout Prep
Warm-up (No Measure)
Review and Prep for Snatches
As a group, with a PVC, perform:
Burgener Warm-up + transfer skills
2 Hang Power Snatches + 2 OH Squats + 2 Hang Squat Snatches
2-3 rounds
A heavy starting weight with the following sets:
4 reps
3 reps
2 reps
Hang Squat Snatches (Weight)
2-2-2-2-2
Partially Loaded
First min.: 5 SA DB Hang Power Snatches – R
Second min.: 5 SA DB Hang Power Snatches – L
8 sets
* Use heaviest load possible
