CrossFit Competition Team Galveston
If you folks haven’t noticed we have shifted to a Snatch focus for a couple for a cycle. After the last team event I noticed we need to get those poundages up so I altered the focus.
Day1
A. Snatch, Blocks- Below Knee 3 @65.0% 3@ 75.0% 2@ 80.0% 2@ 85.0% 1@ 90.0% B. Back Box Squat 4@ 65.0% 4@ 75.0% 4 @80.0% 4@ 85.0% C. Clean Pull 4@ 75.0% 4@ 80.0% 3@ 85.0% 2@ 90.0% D. 3 mins of Handstand Progression work https://www.youtube.com/watch?v=PaFP7FJ7ZSM https://www.youtube.com/watch?v=oZ-Np-g0Dek pt2 https://www.youtube.com/watch?v=pPOObea6oQ4 pt 3
Lactic Complete 10 rounds for time: 155 lbs Barbell Thruster – 3 reps Farmer’s Carry – 50 yards *For Farmer’s Carry go as heavy as possible (88/53) Aerobic As Many Rounds As Possible in 20:00min of: 25 – Hand Release Push Ups 1 mile/1600m Airdyne 12 Deadlifts @ BW Day 2 A. Power Clean + Power Jerk 3 @65.0% 3@ 75.0% 2@ 80.0% 2@ 85.0% 1@ 90.0% B. Snatch Balance (Heaving) 4@ 40.0% 4@ 45.0% 4@ 50.0% 4@ 55.0% 4@ 60.0% C. Pendlay Row 4 x 8 (Heavier each set) C2. 3 x 8 Inverted Plank on Rings Lactic 4 rounds of: 3:00 to Row 500m (all out) – rest the remainder of the 3:00 1:00 ME Muscle-Ups (Chest to Bar) 1:00 Rest Aerobic 15 minute AMRAP 200m OH Plate Carry 45/25 20 Pull-ups 30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top) 40′ HS Walk or 90 sec hold 
Day 3 A. P. Snatch Above Knee P. Snatch (1+1) 4@ 60.0% 4@ 65.0% 4@ 70.0% 2@ 75.0% 2@ 80.0% 2@ 85.0% B. Front Box Squat 5@ 60.0% 5@ 65.0% 5@ 70.0% 5@ 75.0% C. Push Press 5@ 60.0% 4@ 70.0% 3@ 75.0% 3@ 80.0% D. Muscle Up Progression Work : 5mins Lactic “JT” 21 – 15 – 9 Hand Stand Push Ups Ring Dips Push Ups Aerobic Run 800m 100 Slam Balls (Tempo !) Run 800m Day 4 A. Snatch Deadlift 4@ 70.0% 4@ 80.0% 4@ 90.0% 4@ 95.0% 4@ 95.0 B. Bench-Pause Last Rep 4 x 5 (70%, 75%, 80%, 85%) B2. DB Row 4 x 12 C1) DB Front Raises 3×10 (same DB) C2) DB Skullcrushers 3×10 C3) DB Hammer Curls 3×10 C4) Face Pulls 3 x 30 Partner WOD In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: Toes to Bar x 10 reps Dumbbell Ground to Overhead x 10 reps 24/20″ Box Jumps x 10 reps TALK TO YOUR PARTNER !
]]>
Day 3 A. P. Snatch Above Knee P. Snatch (1+1) 4@ 60.0% 4@ 65.0% 4@ 70.0% 2@ 75.0% 2@ 80.0% 2@ 85.0% B. Front Box Squat 5@ 60.0% 5@ 65.0% 5@ 70.0% 5@ 75.0% C. Push Press 5@ 60.0% 4@ 70.0% 3@ 75.0% 3@ 80.0% D. Muscle Up Progression Work : 5mins Lactic “JT” 21 – 15 – 9 Hand Stand Push Ups Ring Dips Push Ups Aerobic Run 800m 100 Slam Balls (Tempo !) Run 800m Day 4 A. Snatch Deadlift 4@ 70.0% 4@ 80.0% 4@ 90.0% 4@ 95.0% 4@ 95.0 B. Bench-Pause Last Rep 4 x 5 (70%, 75%, 80%, 85%) B2. DB Row 4 x 12 C1) DB Front Raises 3×10 (same DB) C2) DB Skullcrushers 3×10 C3) DB Hammer Curls 3×10 C4) Face Pulls 3 x 30 Partner WOD In teams of two, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: Toes to Bar x 10 reps Dumbbell Ground to Overhead x 10 reps 24/20″ Box Jumps x 10 reps TALK TO YOUR PARTNER !
