22.06.17

IRIDIUM CrossFit – CrossFit

Increase loads across all sets and build to a 3-rep max.
Start a new set every 3:00.
Perform all snatches unbroken as touch-and-go reps, not singles.
Start first working set at ~60% of the 1-rep max power snatch.

Warm-up

2-3 sets:

:30 run, bike, or row

10 leg swings/side

10 PVC pass-throughs

10 PVC snatch-grip push presses

2 sets:

:30 run, bike, or row

10 PVC muscle snatches

10 PVC snatch lands

Weightlifting

POWER SNATCH REVIEW

PROGRESSION

Snatch deadlift-to-knee

Snatch deadlift to mid-thigh

DL to pockets + power snatch

Power snatch

POWER SNATCH BUILD-UP

EMOM 5:

Min. 1 & 2 | 5 touch and go power snatches

Min. 3-5 | 3 touch and go power snatches

Power Snatch (3-3-3-3-3-3-3)

7 sets for load:

3 power snatches

Accessory

Accumulate:

75 GHD Sit-ups

Cool Down

2 sets:

:30 cobra stretch

:30 pigeon stretch/leg