2017 Fall Training Cycle- Week 8 – Monday


CrossFit Freedom – CrossFit

Warm-up

Banded Overhead extension/ low lunge/ samson

banded upper anterior chain opener

PVC Snatch Warmup/ ramp up to starting snatch weight

Weightlifting

Hang Snatch (2-2-2-1-1)

every :90 for 7:30 minutes (5 sets)

building to best single

Snatch Balance (1-1-1-1-1)

1 rep On the minute for 5 minutes

Build to best single for the day- goal is to exceed 1rm Snatch- but only continue to build on quality reps (stability/balance/control/ no press out)

Snatch Grip Push Press (3-3-3-3)

Snatch Grip Push Press (behind the neck)
3 reps every :90 for 6 min (4 sets)

start around 70% of best snatch- build on perfect sets to best triple- try to work slightly heavier than last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

5 Power Snatch (115/70)

6 bar facing burpees

11 toes to bar
-increase toes to bar by 1 rep each round

Power Snatch @ no more than 70%


New week..new opportunity to keep getting better and working toward your goals. 4 weeks till Winter testing…..#breakoutofyourlimits

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