By jeremyjones

diablo crossfit snatches during 14.1

Remember to keep your eyes up on snatches!

Throwback Thursday: The door to the original Shed (Circa 2006-late 2008).

Mobility: Shoulder Mobility and Ankle Mobility.

Skill Practice Warm Up: Pistols. Perform 3-5 reps per leg for 5 sets. If you cannot do a pistol yet, practice sitting onto a box, or plate stack, then standing back up using only one leg. Adjust the height of the box (you can even put a on the ground and then stand on it to make finer adjustments using a higher box) to see how low you can go and still come back up for a set of 3.

Workout: Snatch

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)

Superset: Ring Row

Perform 3-5 reps between each working set of snatches.

Metabolic Conditioning Workout: “Burnt Reputation” – As many rounds as possible in 7 minutes.

5 left / 5 right single arm dumbbell power snatches (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

15 box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3 – 7 rounds. Scale up the db to 65/40lbs and the box to 30/24 for an extra challenge.

Coaching Tips: Remember to do ‘jump up step downs’ on the box jumps. For the dumbbell snatches, using a hook grip will save your grip for later rounds. Pace the first couple rounds so that you don’t blo up after minute 3!

Log your results online by clicking here.

Compare To: New workout!

Article: Don’t call yourself “stupid” …

(I also feel like this applies to ‘uncoordinated’, ‘un-athletic’, etc! –jj)


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