CrossFit Evergreen – CrossFit
Hang Snatch (10 minutes to Complete
4-6 Quality Working Set of Complex, Building Loads
Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch
Ideally start with an empty barbell for the first set, then add light loads to prime the system and)
Timon (Weight)
16:00 EMOM
Min 1: 3 Hang Power Snatch + 5 Overhead Squat
Min 2: 12 Toe to Bar (MRx= Abmat Sit-ups)
Min 3: 6/6 Dumbbell Hang Split Snatch
Min 4: Rest
Hang Power Snatch + Overhead Squat Complex @ 60%+ of 1RM Snatch
Dumbbell Load: MRx 30/20lb, Rx 50/35lb
Goal: Complete the Hang Snatch + Overhead Squats as one unbroken complex
Stimulus: Weightlifting / Barbell Conditioning and Midline
Primary Objective: Hang Snatch Complex
Secondary Objective: Unbroken Toe to Bar
We will be focusing on the barbell today with the primer weightlifting piece into the EMOM. The EMOM is meant to take us from around 70% of our 1RM to 80% of our 1RM. We can do the 3 Hang Snatch, then power snatch it up and move into the Overhead Squat, but ideally this is to be done unbroken. When looking at the rest of the EMOM, the Toe to Bar should be done in 2 sets or less and then for the Dumbbell Split Snatch, this is some added technique and coordination for the body, which will add a little fun and variance to the day.
Travel/Hotel/Limited Equipment (No Measure)
16:00 EMOM
Min 1: 15 Goblet Squats
Min 2: 15 V-Ups
Min 3: 6/6 Dumbbell Hang Split Snatch
Min 4: Rest
Dumbbell Load: 50/35lb
Recovery (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Accessory Work (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :25/:25 Side Plank Rotations
Minute 2 – 4/4/4 Banded Chop (High, Mid, Low) Each Side
Minute 3 – 6 Rotational Broad Jump (3 Each Direction)