Thursday March 10th – Diamond Hill CrossFit
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Thursday March 10th

9
Mar

Thursday March 10th

22.03.10

INTENDED STIMULUS

Build to a heavy single rep for each exercise.

Increase load across as many sets as possible.

The progression from movement to movement gets more challenging. Heavier load with the later movements requires better technique.

 

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:
Hang muscle snatch
3-3-3-3-3
Hang power snatch
3-3-3-3-3
Hang power snatch + overhead squat
3-3-3-3-3

SKILL WORK

Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.

STRETCHING

Accumulate:
:30 standing quad stretch/side
:30 quad foam roll/side
1:00 cobra stretch

WHITE BOARD BRIEF

Target load | Build to a heavy single in each movement.

Today’s workout is a progression of weightlifting starting with the most simple and finishing with the most challenging version of the movement.

The goal is to find our heaviest lift for each exercise. In a perfect world, the load increases across the three lifts. However, technique with each movement will be the determining factor in how much weight you are ultimately able to move.

We will try to perform one lift every 1:30. This will give us time to rest between lifts and keep us moving through the workout.

The muscle snatch focuses on an aggressive turnover to the overhead position without any pull under the bar. This movement develops strength and speed of the third pull in the snatch.

The power snatch focuses on getting full hip extension and then retreating the hips partially to get under the bar.

The squat snatch is the ultimate lift. It focuses on getting full hip extension and then pulling under the bar into a full overhead squat. We should be able to lift the most in this lift because we receive the bar in the squat.

Dial in technique with light weight first and then slowly begin to add weight as you become more confident in your technique.

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