Session #1

 

 

Warm-up

 

Position stretches/1,2,3 Progressions

1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
*Repeat

1,2,3 Progressions (Snatch,Clean)
1,2,3
1,2,3,4
1,2,3,4,5
Full movement

 

Weightlifting

 

Power Snatch + Hang Snatch (1x8)

Every 90 sec for 8 sets
0, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30

Stay tight and keep your shoulder blades back.  Be sure to sweep the barbell from the knees back into the hips before your begin your high pull .

 

Metcon

 

CrossFit Games Open 14.4 (AMRAP - Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

You may sub C2B and Dips, Pull Ups and Dips or Ring Rows and Dips for MU

 

Session #2

 

Gymnastics

 

Strict Muscle Ups

5x2 + 1x1 Strict MU
or
6x5 L-sit false grip muscle up from ground.
or
6x10 False Grip Ring Row into catch position

 

Accessory Work

 

Deficit Ring Row (3x8 (Add Weight))

Set a 24" or 30" box up and change the bottom of the rings to the top of the box.  Feet should be on the box and do a ring row up to your body.
*If you can do all 12 reps unbroken then add weight.

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