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)

This is meant to be a working primer that is coach led for the first set or two in order to have athletes understand the movement patterns and dial things in. Then another 3-5 working sets building loads for those that it is appropriate for.

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)