Snatch Balls

CrossFit Carolina Beach – Competitors Training

– Strength: Week 1 of Speed work with the Sumo Banded Deadlift. Focus on speed and perfect technique today.
– Metcon: a Testing piece that will challenge you from head to toe but also your ability to pace/breath. Do not underestimate this one. Loading should be light.

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Warm-up

A: Warm-up (No Measure)

1) Box Programming Dynamic Warm-up – perform 5 minutes of this – skips, walking lunges, carioca, ect.

2) Movement Prep #1 – Power Snatch x 7:00

3) Movement Prep #2 – Sumo Deadlift x 5:00

Strength/Skill

B: Seated Dynamic Box Jumps (5 x 3, every 60s.)

https://www.youtube.com/watch?v=EPEb6nMEaGg
– to a moderate height

C: Speed Back Squats (3/5 x 5 at 50% + 25% band or chain)

OTM. Or go 75% strait weight on the 90 sec.

Use Safety Bar if you can.

C: Sumo Deadlift Against bands (8 x 3 @50% 1RM from 10/21, every 60s)

– reset reps

– take 3-4 sets to build to work set.

After:

Warm-up Power Snatches + Wall balls

Conditioning

E: Snatch Balls (AMRAP – Rounds and Reps)

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)

*Courtesy of CF Southie

L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

10 Wall balls (10, 8)
Rest 10 Minutes then go into part E

F: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Squat Snatch

21 Power Cleans (95/65)

Accessory Work

E: Warm-up (No Measure)

Banded Alphabets x 3 sets each side. Rest as needed.

Categories: WOD

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