Bell House Fitness – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

20 PVC Pass Throughs

10 PVC Around the Worlds (Left and Right)

-into-

3 sets (Empty Bar or PVC)

10 Dynamic Squat Stretch

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

2. Skill Work

Athletes will be working up in weight this week to a heavy 2-snatch grip push press (back rack) + 1 snatch balance in 5 working sets. This aims to build strength and confidence in a snatch’s overhead/receiving position. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Demo the correct way to bail from a snatch balance both forward and backward. If athletes cannot get overhead squats due to mobility restrictions, you should have them push press + push jerk from the back rack.

3. Workout Prep

3 sets:

2 Power Snatch (build in weight)

Strength

Snatch Push Press + Snatch Balance

2 Snatch Push Press + 1 Snatch Balance x 5 Working Sets

* 10-15 minutes *

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Freedom (RX’d)

For Time:

30 Snatches (135/95)

(KG conv: 61/43)

Independence

For Time:

30 Snatches (115/80)

(KG conv: 52/36)

Liberty

For Time:

30 Alternating Dumbbell Snatches (light)

Target time: 3-5 minutes

Time cap: 8 minutes

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)

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