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Fri, Nov 30 2018

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WEIGHTLIFTING 11/30/18METCON 11/30/18WARM UP 11/30/18SHRED 11/30/18

WEIGHTLIFTING 11/30/18


(Weight)
WEEK 1

6-8 sets:

Halting Snatch Deadlift w/ Shrug (PAUSE below knee)-3 reps
Snatch (power or full)-3 reps
Overhead Option-3 reps

Overhead choices:
1.Snatch Balance
2. Overhead Squat
3. Snatch Grip Push Jerk


You can drop the barbell as needed between your snatch pulls and snatches. Try to complete three reps of your overhead movement unbroken. Start light around 60% of your max and make small jumps each round. For the OVERHEAD movements choose one based on your current mobility. If you feel comfortable with the overhead squat do snatch balance and focus on speed underneath the bar. if the overhead squat is still a difficult movement, choose that option and focus on going down slow and controlled to work on stability and balance. If you are still working to comfortably execute an overhead squat, go down part of the way or do a snatch grip push jerk working on receiving the bar in a solid partial squat.


1st95 RxRachel T Fri, Nov 30, 2018
Janelle Fri, Nov 30, 2018
2nd75 RxSaori Fri, Nov 30, 2018
3rd65 RxKatheryn Fri, Nov 30, 2018
1st185 RxTodd N Fri, Nov 30, 2018
2nd165 RxDeven D Fri, Nov 30, 2018
3rd125 RxRyan Pow Fri, Nov 30, 2018
Spencer Ch Fri, Nov 30, 2018

Spencer Ch125 Rx
snatch balance
Janelle95 Rx
Focusing on technique
Vince85 Rx
Ryan Pow125 Rx
Heather Lo75
deadlift shrug
Katheryn65 Rx
Rachel T95 Rx
Power
Saori75 Rx
The narrower feet position when landing, but knees out
Bill105 Rx
Jonathan A95 Rx
95# on Full Clean, 75# on OHS
Louise#55 deadlift Rx
Deven D165 Rx
Todd N185 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

116 reviews

Connor Nordgren


a year ago

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Amber Wardrop


2 months ago

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lizzy matthews


5 months ago

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Brian Young


3 months ago

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Wes


a year ago

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