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Snatch Oly

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Downstate CrossFit – CrossFit

A. 4 Rounds Empty Bar (OTM)
3 Snatch Grip Pull+ 3 Muscle Snatch+ 3 OHS

B. 3 Rounds -Snatch Waves (OTM)
PS+ OHS+ SS (SS can be TNG or Reset)
Round 1: 50%
Round 2: 55%
Round 3 60%
% based off 1 RM SS, we will cycle through one round 3 times, changing weight every round

C. 5 Attempts (1:30)
Power Snatch+ SS (TNG)

D. 3 Sets Every 2:00- :30s of PS @ 60% part C

Week 3 Day 3

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Downstate CrossFit – CrossFit

Back Squat (5×5)

All Reps at 77%

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

12 Front Rack Lunges (Stepping Forward) 95/65

12 Burpees

Gymnastics

A. SKILL: Ring Stability

– Support

– Tempo Dip Holds

– Inverted Hangs

– Skin the Cat

– Inverted L to Muscle Up Turnover

– Tabata Core

B. METCON: EMOM 10

Odd- 1 snatch + 1 hang snatch + 1 OHS

Even- :40 Toes to Bar

Idea of this wod is to familiarize yourself with strategy and staying consistent with your numbers on each T2B set

Week 3 Day 1

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Downstate CrossFit – CrossFit

Metcon (AMRAP – Reps)

On a 12 Min Clock:

1 Min of Squat Cleans 135/95

1 Min of Push Jerks

2 Min of Squat Cleans

2 Min of Push Jerks

3 Min of Squat Cleans

3 Min of Push Jerks

Metcon (Time)

3 Rounds For Time:

20 Push ups

30 Sit-ups
10 Min Cap

RX+ – Clapping Push ups