Warm up: Strict Press + Slit Jerk *Start with empty bar work up to starting weight for Push Press Push Press: Set of 10 reps Set of 9 reps Set of 8 reps………continue to a set of 1, increase weight… Read more »
Warm up: Banded Good mornings -Barbell Front Rack stretch. (barbell on back, force elbows through) Clean: Muscle Clean 6 sets x 2 resp (Heavy) Find 3RM push press Back Squat: Using 50% of 1RM, 5 sets x 3 reps *sit… Read more »
Warm up: Banded Good mornings PVC Overhead squats Snatch: Muscle Snatch 6 sets x 2 resp (Heavy) Find 3RM snatch grip behind the neck push press Front Squat: Using 50% of 1RM, 5 sets x 3 reps *sit at the… Read more »
Warm Up: -Tall Cleans -Strict Press/Push Press/Slit Jerk -Front squats C&J: Find 1 RM Back Squat: Find 1 RM
Warm up: -Banded Good morning -PVC Overhead squats -Snatch balance Snatch: Find 1 RM Front Squat: Find 1 RM
A)Extensive C&J warm up. MUST have at least 8 heavy sets BEFORE doing the 2 sets at 90% B) Clean & Jerk: 2 sets x 1 rep @ 90% C) Front Squat: 4 sets x 1 rep @ 90% D)… Read more »
Power Snatch: 4 sets x 3 reps @ 75% Power Clean: 4 sets x 3 reps @ 75% Back Squat: 5 sets x 7 reps @ 70% Push Press: 2 sets x 5 reps @ 75%
Clean DL + Clean & Jerk: 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Front Squat: 3 sets x 5 reps @ 75% Accessory: Hanging Leg raises 3 sets x 12 reps
Snatch: Perfect reps!! 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Back Squat: 3 sets x 5 reps @ 75% Push Press: 5 sets x 3 reps @ 75%
Clean Pull + Power Clean + C&J: 4 sets x 3 reps @ 85% 4 sets x 3 reps @ 87% 1 1/4 Back Squat: 5 sets x 4 reps @ 85% Accessory work: banded Face pulls – 2 sets… Read more »
Today's CrossFit WOD
Hex Bar Jumps are an amazing exercise to build explosive power.
They’re easier to learn than snatches and cleans and provide similar (tho not the same) benefits.
If you’re technique isn’t very good on snatches and cleans yet or you (or one of your clients) has no desire to take the time to learn them, then hex bar jumps are a great substitution.