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Phatbarbell

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CrossFitGreen – Weightlifting

Warm-up

TP: Warm-up (No Measure)

Bar on knees + 3 muscle snatch + 3 oh squats x3

TP: Warm-up (No Measure)

Hit + catch muscle x5

Hit + catch Power x5

Hit + catch full x5

Weightlifting

Snatch (10×2)

hang power + hang full 65%

Snatch Pull (6×2)

Snatch high pull 80%

Phatbarbell

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CrossFitGreen – Weightlifting

Warm-up

TP: Warm-up (No Measure)

Bar on knees 20sec + 3 muscle snatch + 3 OH squat x3

TP: Warm-up (No Measure)

High pull (hip) + high pull + tall snatch + hang snatch x3

Weightlifting

Hang Snatch (5×4)

2 nstach high pulls + 2 hang snatch 75 %

Snatch Pull (5×2)

segmented 90%

Phatbarbell (snatch volume)

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CrossFitGreen – Weightlifting

Warm-up

TP1: Warm-up (No Measure)

Bottom of squat hold with barbell +3 muscle snatch + 3 snatch press x3 + 3 OH squats

TP2: Warm-up (No Measure)

2 Snatch high pull + 2 hang snatch + 1 paused OH squat x3

Weightlifting

Hang Snatch (5×4)

Lift: 2 Snatch high pull + 2 hang snatch + 70% x5

Snatch Pull (5×3)

Segmented snatch pulls 5×3 85%

Phatbarbell

By: 0

CrossFitGreen – Weightlifting

Warm-up

TP: Warm-up (No Measure)

Muscle snatch + oh squat + power snatch + snatch x4

lift: Power Snatch (5×3)

2 power snatches + 1 snatch x5 75% Of power snatch

acc: Snatch Pull (5×3)

Snatch Pull 5×3 90%

acc: Snatch Press (5×6)

3 Snatch push press + 3 snatch balance x5 build

Thursday 6th Dec

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CrossFitGreen – Weightlifting

Weightlifting

TP: Warm-up (No Measure)

1 muscle snatch + 1 hi hang power + 1 hang power + power snatch x4

(load weight as warming up)

Lift: Power Snatch (10×2)

10min Emom 2 power snatch 65-70% (of power snatch)

TP: Warm-up (No Measure)

1 hang power clean + 1 fsquat + 1 tall jerk + 1 jerk x4

(load weight as warming up)

Lift: Clean and Jerk (10×3)

10min emom 1clean + 1 fsquat + 1 jerk (65-70% of CJ)

Wednesday 5th Dec

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CrossFitGreen – CrossFit

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Aerobic conditioning:

12min EMOM

1st 5 deadlifts + 4 power cleans

2nd 6 push ups + 6 burpees

3rd 8 box jumps + 7 air squats

rest 2mins

Then

12.2 open wod

15min amrap

9 Deadlifts 70/50

12 Push-ups

15 Box jumps