Thursday April 18th 2013

2012 Crossfit Games regionals Snatch Ladder

WOD

Prep…
1000 Meter run
3 sets of
60 sec. weighted plank (25/15)
12 Toes to bar
5 min – banded mobility

A. 10-9-8-7-6-5-4-3-2-1 reps of
Plate ground to overhead (45/25)
Alternating one arm russian kettle-bell swing (70/53) (each)
30 Double-unders after each round

Endurance session (6:00 am)

A. 400 Meter run
Then…
5 Rounds of:
10 Kettle-bell swing
10 HR push-up
Finish with…
400 Meter run

B. 5 Rounds of:
400 Meter run
– Rest is 1:1
– Keep time of split times

Barbell Club (7:00 am)

A. Muscle snatch
– Work up to a max muscle snatch.T his should take no more than 5-6 reps.

B. snatch
– Wave snatches. Work up to 75% for one rep, then make 5% increases all the way up to about 90% of your one rep max

C. Snatch Grip halting dead-lift X 3 sets of 3-5 reps.
– work the pull to just above the knees, halt the pull…hold 3 sec, slowly lower the bar to the floor. these are position pulls….working the lift off….and the eccentric strength of lowering the wt. is good too. work as heavy as you can maintaining correct posture and pulling position.

D. Snatch grip push press 5 sets x 5 reps
– Go as heavy as you can for the last 2 sets

PumpFit (10:00 am)

Intro…
2 Rounds
50 sec. on and 10 sec. off of:
Jump Rope
Plank Jacks
Walking lunges
Air dyne
DB swings (50/35)
Burpee Broad jump
KB dead-lift (70/53)
rest 1 min

The Primer…
30 Air squat
15 KB Sumo dead-lift high pull
15 Ring push-up
30 Air squat
12 KB Sumo dead-lift high pull
12 Ring push up
30 Air squat
9 KB Sumo dead-lift high pull
9 Ring push-up

The Grind…
“Death By” Barbell Complex
1 Dead-lift (95/65)
1 Hang clean
1 Front squat
1 Push press
– Minute one, complete one time through the complex. Minute two, complete two times through the complex and so on until you cant complete the reps in the sixty seconds

The Pack…
3 Rounds
30 Toe touches
:60 sec. Plank with plate on back (25/15)