CrossFit 4740 – CrossFit
Warm-up (No Measure)
With an empty barbell or broomstick:
10 x Air Squat with pause in bottom
10 x Good Mornings
10 x Snatch Grip Deadlifts
5 x Snatch Pull (shoulders only)
5 x Muscle Snatch
5 x Overhead Squat with pause in bottom
5 x Power Snatch
5 x Hang Power Snatch + Overhead Squat
5 x Hang Squat Snatch
5 x Snatch Grip Push Press + Overhead Squat
5 x Snatch Balance
Snatch Complex (5 sets )
2 Snatch Pulls + 2 Hang Snatch + 2 Snatch Balance every 2min
Each set starts with 2 x snatch pulls
This is not a high Pull with the arms, finish hard with the shoulders and hips opening aggressively
Focus on driving through your legs off there ground and keeping your arms straight
Hang snatches start at the knee, get as tall as you can before dropping under the bar. Failure to do this generally ends up in missing out in front
Make sure your feet start under your hips for both reps of snatch balance (reset between reps)
Focus on a short and vertical dip and drive and finish by punching up under the bar
Metcon (Time)
For time:
30 Power Snatches (42.5/30kg)
20 Burpees over Bar
30 Front Rack Lunges (42.5/30kg)
20 Burpees Over Bar
30 Hang Clean & Jerk (42.5/30kg)
20 Burpees Over Bar
30 Front Squats (42.5/30kg)
Time cap: 20 mins
Today’s workout is a chipper
Choose a weight you are confident to touch & go reps on each weight
You should be able to do at least 10 unbroken snatches to start the workout
Clean & Jerks are from the hang to encourage you to hang onto the bar
Keep your elbows high and torso tall & tight in your lunges and front squats
Scaling Options:
Barbell movements: reduce weight (same across all movements)
Burpee: kickback burpee (no push-up), step down/ step up burpee, remove jump over bar (regular burpees)