CrossFit Warrenton – CrossFit
Thacker Method Part 2-Technique (No Measure)
1′ e Hip CrossOver Stretch
For/Back Bends x10e
PVC Pullovers x10e
PVC OH Squats x15
All from a HANG postion:
10 Muscle Snatches (bar only)
10 Power Snatches (bar only)
10 Power Snatches, stick the landing, then follow it down to a 3 second OH Squat hold
10 Squat Snatches
If never done snatches or shoulder issues, use PVC pipe ONLY…
Hang Power Snatch ((4 sets of: 1 PwrSnatch+MAX REP Hang Power Snatch)
Use approx 70% of your 1 Rep Max Hang Power Sntach weight
Newer people work on Hang Snatch form with LIGHT WEIGHT, even if it’s a PVC…10 reps each round followed by 1′ Elbow Plank after each round.
February 19, 2018 (AMRAP – Rounds and Reps)
15 Front Sqts (95/65)
15 Calorie Row
21 Front Sqts (135/95)
21 Cal Row
Peg Board (If time left in class…)
Practice Peg Board Hangs/Climbs based on ability level.
Your score= total number of times you move the handle. Count total reps for both the ascend AND descend.
Do NOT kick/push your body away from the wall with your legs. This will end badl