• Drop-ins

    Drop-insX

    Visiting from out-of-town? Don't miss a WOD. Join us!

    The drop-in rate is $20 per session, or $30 including a T-shirt.

    Click here to sign up for a class.

  • 314.269.1035
  • Contact

    Let's Keep In Touch!X

    ADDRESS567 Hanley Industrial Court, Brentwood, MO 63144

    SEND AN EMAIL

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

OUR BLOG

New Cycle Week 5, Day 3

By Wodify Admin | In WOD | on September 6, 2019

St. Louis – Olympic Weight Lifting

View Public Whiteboard

Weightlifting

Muscle Snatch + Drop Snatch ((3+3) x 3 Sets)

Keep it smooth. The drop snatch will be the main focus as I you all are strong. Speed under the bar needs to improve 😉

3 and 3’s ((3+3) x 3-4 Sets)

3-Behind the neck push press + 3-Overhead Squats
Build as you see fit. Some of you will have the capacity to complete you 1RM snatch or heavier, while others will need to focus more on technique and build from a lighter load.

Power Snatch (Build to a heavy 3)

Allow about 8-15sec between reps and depending how heavy you build. No more than 5 sets. You know where you should be so make confident jumps versus starting heavy.

Tempo Back Squat (5×3)

5 Seconds Down

3 Seconds Pause…Depending how you feel, start around 60-65% of 1RM and be mindful of your tempo.

No Comments to "New Cycle Week 5, Day 3"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

© CrossFit St.Louis 2014. ALL RIGHTS RESERVED.