Conditioning chipper

Seaward CrossFit – CrossFit

Question of the day

As a child, what did you wish to become when you grew up?

Metcon (Time)

For Time:

50/40 cal Row

50 Ring dips

50 GHD sit-ups

50 Ring push-ups

50 Burpees


For Time:

40/30 cal Row

30 Box dips

50 Abmat sit-ups

30 Banded or barbell push-ups

30-50 burpees

Accessory Work

Upper body pulling accessory training:

3 Rounds, NOT for time:

15 Triangle lat press downs

0:15 Hold Rings to Chest

0:15 Hang on Bar

Cool Down

1:00 Hands on box

1:00 Chest stretch (doorway stretch)

1:00 Banded tricep stretch


OLY Skills!



Warm Up Sets:

Every 1:30 for 3 sets

3 Hang muscle snatches from knee height

*Increasing in loading.

Working Sets:

Every 2:00 for 3 sets

3 Hang muscle snatch at 50-55% 1RM snatch

*Performed from knee height

Warm Up sets to part 2:

3 Sets

1 Hang power snatch + 1 overhead squat + 1 hang squat snatch.

Working Sets:

Every 2:00 for 3 sets

3 Hang power snatch to 1 hang squat snatch

*Use 80-90% of 1 RM snatch

*Performed from knee height

Every 2:00 for 3 sets

3 Snatch balance

*the snatch balance is a receiving drill, meaning you should NOT push the bar up, rather you should push under the bar. The receiving position should be the emphasis for this drill.

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