“Martini”

CFKSQ – CrossFit

Weightlifting

Power Snatch

Build up to a heavy single, relative to:

– The equipment at your disposal

– Your workout

– Your ability

If you don’t have a barbell, complete:

Every other minute for 10 minutes,

3 Broom Stick Power Snatches

+

5 Bent-Over Rows

Delta

Martini (Time)

5 Rounds for Time

200m Run

6 Power Snatches (135/95)

Substitutions

Power Snatch: Double Dumbbell or Kettlebell / Single Dumbbell or Kettlebell x 2 / If 135/95 is doable, but you don’t have it, barbell x 10 reps at 115/80, etc.

Warm-up

1)

Run 400m

2)

10 Dislocates

10 Inlocates

10 PVC Toe Touch + OHS

8 Up/Down Dog

8 Yoga Tables

8 Pigeon/Spider/Hamstring

3)

Run 200m

4)

First PVC, then Barbell or Dumbbell Warm-up

3 Wide-Grip Deadlift + Shrug

3 High Pull

3 Muscle Snatch

3 Behind The Neck Push Press

3 Quarter Squat Snatch Balance

3 Power Snatch

5)

Move into weightlifting

6)

After weightlifting:

2x

Run 100m

2 Power Snatch w/ working weight

Cool-Down

:30 Spread Eagle Hold (ea)

:30 Reach Through (ea)

:30 Child’s Pose

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