May 12th, 2018 - Crossfitcove

May 12th, 2018

Hey athletes!  Time to test out some of our Strength Speed, Power, and Jumping elements with a 1RM Snatch tomorrow!  We are giving you plenty of time to get warmed up, get a good amount of practice/ramp-up reps in before going for it.  Below is a link for an article on how to go about choosing your warm-up weights for a competition/1RM.  With some quick mobility and empty barbell work lasting about 8-10 minutes, ramp-up reps with about 1-2 minutes rest between (maybe even longer once you get toward your max) this should take the whole 30 minutes.  Even if you don’t plan on coming, give the article a read as it can apply to working up to a 1RM for just about anything.  This should be pretty taxing on you so we will finish up the session with some accessory work- pulling, pushing, and some core.  Get your game face on and bring the energy!

 

OLYMPIC LIFTING

 

30 min to find a 1RM Snatch (full)

 

Read- https://www.catalystathletics.com/article/2117/How-to-Pick-the-Right-Warm-up-Weights/

 

ACCESSORY WORK

 

5 x 6 Pendlay Rows

5 x 5-10 Dips

5 x 10-15 Banded Ab Mat Situps

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