BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

3:00 Machine (easy pace)

-into-

Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 reps at each movement

-into-

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes (This is strength prep)

* 2-3 Times through

* Athletes should focus on footwork and finishing their pull

**2. Strength Prep**

Athletes will spend 8-10 minutes completing 3 sets of 1 Power Snatch with a barbell. The reps are caught above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.

– Make sure athletes strip the bars down to a lighter weight and hit some warm-up squats

**3. Workout Prep**

3 sets:

2 Power Snatch (Build back up to Power Snatch weight for the workout. Athletes shouldn’t need much time due to the previous lifting.)

Weightlifting

Power Snatch (3X1)

1 Power Snatch x 3 sets @85-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Overhead Squat (3X3)

3 Overhead Squats x 3 sets @90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
TARGET SCORE

Target time: 2-3 minutes

Time cap: 6 minutes

STIMULUS and GOALS

Stimulus is moderate to moderately high intensity. Isabel is a classic benchmark workout that will test grip and stamina.

We should be good and warm after the strength, so get set up and get the house rockin!