Friday May 11, 2018

Friday May 11, 2018

Announcements
-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.
Weekend Schedule
Saturday
9:30-10:30 Group Class
Sunday
8:30-9:30 Open Gym
9:30-10:30 Group Class
10:30-11:00 Core Class
11:00-11:45 CrossFit Pre-Teens
12:00-2pm Weightlifting

Workout of the Day

Warm Up
2 Sets – 30 sec of:
Walkouts
Samson Stretch
Alternating Spidermans
PVC Pass Through
Overhead Squats (PVC)
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Deadlifts
5 Overhead Squats

Mobility
1 Min Childs Pose
10 Sots Press (PVC)

Skills & Drills
Snatch
Focus: Bend the Bar

Movement Prep
3 Hang Power Snatches
3 Hang Squat Snatches
3 Power Snatches
3 Squat Snatches

Handstand Push-Up
Focus: Timing

Movement Prep
10 sec Tripod Hold
10 sec Handstand Hold
3 Strict Handstand Push Ups (sub negatives)
3 Handstand Push Ups

Movement Substitutions
-Scale ROM (1-2 AbMats)
-Hand Release Push Ups

Part I
Every 2 Min for 18 Min (9 Sets)

1 Power Snatch + 1 Squat Snatch (Touch and Go Reps)

*Start at 40% of best Power Snatch and increase weight each set

Workout Prep
6 Handstand Push Ups
3 Bar Facing Burpees
1 Snatch (workout weight)

Part II
AGO Qualifier Workout 4
AMRAP 5
9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches

Rx:
Ages 16-17 and 35-54:
Men snatch 165 lb.
Women snatch 115 lb.

Ages 14-15:
Boys snatch 115 lb.
Girls snatch 80 lb.

Ages 55+:
Men snatch 115 lb.
Women snatch 80 lb.