CFG - Janet
1530 - 7 of us
Crossover Symmetry
Foam Roll
Warm Up
air squats
quad stretch toe touch
bear sit through
ankle drivers
pass throughs
shoulder swimmers
boot strappers
side lying windmill
pvc snatch warm up
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) - 55-60-65#
Immediately followed by…
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull + Power Snatch + Overhead Squat (1 rep @ 70-75%) - 65-70-75#
Immediately followed by...
Weightlifting
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee (1 rep @75+%) - 65-70-75# (big improvement from 10/13/2021
(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
I scaled this to 95# C&J. I started out a little hot at 40 seconds and 60 seconds, but settled into a good rhythm around 70 seconds/round.
Lagniappe
3x10 Reverse Hyper 90#
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