05/26/2016

Bitterroot CrossFit – CrossFit

Warm-up

Coaches Choice (No Measure)

Walking Stretches

Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂

Weightlifting

Snatch (1-1-1-1-1-1-1)

The first working set should be 80% or above of a previous 1 rep max. Determine if you will go for a new 1 rep max based on how you are feeling during the heavy sets. Keep all sets above 80%. Log the heaviest load lifted.

Hang Snatch (Scale 1: 3-3-3-3-3)

Begin the first working set of 3 when the weight feels heavy but the mechanics are maintained. Increase the weight only if the mechanics are sound. Practicing sound mechanics now will build a foundation of solid mechanics in the future. Rest 3-5 minutes between each working set. Log the heaviest set lifted.