Saturday
May 10, 2019
Tuesday
May 13, 2019
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Week 2 Day 1

CrossFit 1401 – 1401 Barbell

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Warm-up

These are technique primers meant to prepare you for the lift of the day, they’re meant to be done after a general warm up (foam roll, pre-training mobility, etc.) . They are NOT meant to be heavy, in most cases 10lb bumpers will be enough. The intensity for these is very low so rest doesn’t need to be longer than a minute if you have the right load on the bar.

snatch lift off (3×2)

https://youtu.be/uV4YvSt8IYo (snatch lift off)

Get into a snatch starting position and push into the floor with your legs creating tension and taking slack off of the bar, hold this position for 3-5 seconds then perform a snatch deadlift up to the knees then immediately return to the floor
Keep the weight light, no more than 40% of your best snatch.

segment snatch pull (3×2)

https://youtu.be/Vc_CWKFc0ug (segment snatch pull)

Perform a snatch deadlift up to 1-2 inches off the floor and hold for 2-3 seconds, then move to right below the knee and hold. Following the final pause position at the mid thigh, complete a snatch pull directly from that pause position.
keep the the weights light, no more than 40% of your best snatch. the priority here is not speed its proper positioning.

snatch pull + snatch (3×1+1)

https://youtu.be/ozFjbwIOjU4 (snatch pull)

https://youtu.be/BqWYvGDIRwE (snatch)

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor. This is the same movement as the segment snatch pull but without the pauses. Once the pull is complete lower the bar to the ground, readjust your feet if necessary (it’s not a touch and go), and perform a snatch.
keep the weight light, no more than 40% of your best snatch. 1+1 means that the set will be completed once you’ve done 1 snatch pull + 1 full snatch.

Weightlifting

Snatch (5×2)

advanced.

If you have established maxes then you will be working off of 70-75% of your best snatch

Intermediate/beginner

This week the reps will decrease and the intensity can increase. Weights can increase 5-10% from last weeks weight.

snatch pull (5×4)

Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor.
advanced.

For those with established Rep maxes in the snatch, you will be doing these based off of 85-90% of your best snatch.

Intermediate/Beginner.

For those with no established maxes, the load for these should be 5-10% heavier than the weight you chose for your snatches for the day.

Front Squat (5×2)

Attempt to do all your front squats with the same grip you receive the bar in the Clean. Don’t drop and rebound hard out of the bottom, control the decent and hold for 1 second before rising.
Advanced.

Those who have established front squat maxes will be working off of 70-75% of of your best front squat.

Intermediate/beginner.

increase load by 5-10% of last weeks load.