Sunday September 17th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday September 17th

16
Sep

Sunday September 17th

23.09.17

HEAVY DAY

INTENDED STIMULUS

Heavy complex.

Loads lifted will be relative to each athlete, but will likely depend on squat snatch/overhead squat capacity.

Athletes can build in load across the 10:00.

RX

EMOM 10:
1 power snatch
1 hang squat snatch
1 overhead squat
– Build in load across the 10:00.

SCALED

EMOM 10:
1 power snatch
1 hang power snatch
2 overhead squats
– Build in load across the 10:00.

SKILL WORK

Pre-workout:
Every :30 for 5:00:
3 behind the neck snatch grip push presses

STRETCHING

2 sets:
1:00 T-spine foam roll
:30 band pull-aparts

WHITE BOARD BRIEF

Target Load | Build to a heavy complex relative to the athlete.

We have a fun snatch complex EMOM today that will both improve your mechanics on this technical lift and build strength.

Start heavy and continue to build over the course of the 10:00 EMOM.

Note that this is a technical lifting complex and will take focus and potentially require taking steps back in load to improve your mechanics.

We will take ample time to warm up before starting, working through reps with a PVC and then a barbell.

We’ll also spend some time prior to the workout, building to a heavy behind-the-neck snatch grip push press triple.

 

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