11/20/18

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

10 Passovers

10 Around the World

10 Lat Pull

10 Shoulder Press

10 Goodmorning

10 Back Squats

10 Reverse Lunges

10 Trunk Twists

15 Band Pull-A-Parts

1 Min Front Plank

Mobility

Warm-up (No Measure)

PVC OH Squat at Wall x 10

Seated Hamstring at Rig x 30 sec

Weightlifting

Snatch High Pull (3-3-3)

Focus on speed from the hips and elevating with the legs

Keep the bar close

Get full extension of hips, knees, and ankles

Muscle Snatch (3-3-3)

Big strong pull

Fast through the middle and keep it close

Focus on the rotation and punch out.

Think straight through the ceiling, not behind the head.

No dip under the bar!

WOD

Metcon (Weight)

15 Min EMOM

Full Snatch

Min 1-5 = 2 Snatch

Min 6-15 = 1 Snatch

*Goal is to build in weight over the course of the workout.

*Goal should be to end up at 85+ percent by the end.

*If you find your heavy early, stay their and complete the remainder of the minutes at that weight

Cool Down

Warm-up (No Measure)

5-10 Min of Recovery work

*Foam Roll

*Banded Legs and Arms

*3 Position Couch

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