Wednesday, February 17, 2016

CrossFit Workout - Thursday 2/18/16

Skill/Drill - Halting snatch deadlift practice, empty bar, 50 reps.  Slow and steady, not for time.  Maintain a hook grip. Work the proper bar path from mid shin to the power position, not locking out (not full extending) hips or knees. See video link below.

Back Squat 4x3 (4 sets of 3 reps) then max reps final set

Use 5-10lbs more than your most recent Back Squat 5x5 for the first 4 sets of 3 reps, then perform max reps in the last set. If you tested your 5 rep max recently but have not done a 5x5 workout, use 70% of your current 5RM for the first 4 sets of 3 reps, then perform max reps for last set. If you have not tested your 5 rep max back squat in the past 30 days, you will do that today, 5-5-5-5-5, increasing weight each set to find your 5 rep max. Record your weight and # of reps in last set, or your new 5RM,  in WODhopper.

You will perform several warmup sets starting with an empty bar, working up to your workout weight.

Warmup:  1500 meter row, 30 pvc shoulder rollouts, 30 pvc overhead squats, partition any way.
Cool Down:  Coach's choice.

Here is a video showing the halting snatch deadlift, Halting Snatch Deadlift at Catalyst Athletics

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