Tag Archives: muscle snatch

Back Squat/Row, Lunge, & Snatch

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This Saturday we proudly have Paula, Kim, Shan, and Kasey, competing at Coastal CrossFit Carnage Throwdown at CrossFit Plus, Berkeley Vale. Please come along and join the cheer squad, they will love having your support!
 
FRIDAY 050914
 
Back squat 5RM
– Increase weight and decrease reps throughout your warm-up sets, tapering to doubles and singles the closer you get to what will be your one attempt for a 5RM. 
 
Then,
 
For time:
Row 50 calories
30 muscle snatch, 35/25kg
50 overhead barbell lunge steps, 35/25kg
 
 

Tabata Row & Muscle Snatch

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THURSDAY 120614
 
Tabata row
Muscle snatch 21-15-12-9-3
Tabata row
 
Tabata is 8 intervals of 20 seconds work followed by 10 seconds rest. Score for row is the interval with the least amount of calories rowed. 
Increase load on muscle snatch each set. Rest anywhere but on the ground. Touch and go permitted only.
 
 

Muscle Snatch/F. Squats & Pull-Ups

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MONDAY 020614
 
Muscle snatch 5-5-5-5-5
 
-Work from light to heavy adding weight each set. Finish on a weight heavy enough that you can only perform 5 reps with and not 6, if you were to try. To maximise weight lifted rest longer between sets as you progress. Note that a muscle snatch has no dip or pull under the bar. 
 
Then,
 
5 rounds of:
5 front squats at BW
10 pull-ups
 
Scale to 75% or 50% BW if needed.