fbpx

Clint Eastwood

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – Weightlifting

View Public Whiteboard

Snatch Pull + Snatch 5×4 (2+2)

2 Snatch Pulls + 2 Snatch:

– (2+2) x 2 sets @ 73% 1RM Snatch

– (2+2) x 3 sets @ 78% 1RM Snatch

* Rest 60-90 seconds between sets

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps (not touch’n go)

Example Sets

Set 1:

Snatch Pull + Snatch @ 146#

-rest 60-90 seconds-

Set 2:

Snatch Pull + Snatch @ 146#

-rest 60-90 seconds-

Set 3:

Snatch Pull + Snatch @ 156#

-rest 60-90 seconds-

Set 4:

Snatch Pull + Snatch @ 156#

-rest 60-90 seconds-

Set 5:

Snatch Pull + Snatch @ 156#

Based off of a 200# Snatch 1RM

Snatch Balance 5×3

Snatch Balance:

– 2 sets x 3 reps @ 80%1 RM snatch

– 3 sets x 3 reps @ 85% 1 RM snatch

* Rest 60-90 seconds between sets

Back Squat 5×4

Back Squat

– 5 sets x 4 reps @ 85% 1 RM back squat.

* Rest 2 minutes between sets

High Hang Clean Shrug 5×5

High Hang Clean Shrugs:

– 5 sets x 5 reps @ 125% 1 RM clean

* Rest 2 minutes between sets

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    [uael-template id="home-intro"]