Thursday December 2nd – Diamond Hill CrossFit
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Thursday December 2nd

1
Dec

Thursday December 2nd

21.12.02

INTENDED STIMULUS

Start a new lift every 1:30.

Hold consistent weights or increase weights as desired. Record heaviest lift from each movement.

Compare this to heavy snatches from 211102 and 211124.

Focus on overhead positioning and setup consistency across all reps.

RX & LEVEL 2

For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

LEVEL 1

For Load:
Muscle Snatch
3-3-3-3-3
Power Snatch
3-3-3-3-3
Squat Snatch
2-2-2-2-2

SKILL WORK

For Completion:
21-15-9
Supermans
Hollow Rocks

STRETCHING

Athlete’s Choice

WHITE BOARD BRIEF

Target | Increase loading across each lift

Start a new lift every 1:30

Today you get to navigate how you load across each lift. For example, you don’t need to go up in weight across all sets in the power snatch. You can increase or decrease weight as needed. However, we would like to see you increase weight between movements. Ideally, your the muscle snatch is your lightest weight and the squat snatch is the heaviest weight you lift.

It is also important to avoid overwhelming yourself with too much to think about during each lift. Focus on one to two things during each lift.

Focus on setup in the muscle snatch.

Focus on footwork and a hard punch in the power snatch.

Focus on hip extension and overhead position in the squat snatch.

 We will utilize a busy dynamic warm-up to get you moving in the general warm-up, then we spend the specific warm-up warming up with a complex of muscle snatch + power snatch + squat snatch so you can get acquainted with each movement.

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