171 CrossFit – Tue, Aug 1
Warm-Up
Warm-Up
<p>GENERAL WARM-UP</p><p>1 ROUND</p><p>30 Single Unders</p><p>15 PVC Pass Throughs</p><p>10 Alt. Groiner + Twist</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>30 Single + Single + High Jump (or Double Under)</p><p>5 PVC Snatch Grip Push Press</p><p>5 PVC Snatch Grip Push Jerk </p><p>5 PVC Back Squat </p><p>5 PVC Overhead Squat</p><p> </p><p>Into…</p><p> </p><p>SPECIFIC WARM-UP</p><p>:30 Double Under Practice</p><p>5 BB Snatch Deadlift</p><p>5 BB Muscle Snatch</p><p>5 BB Snatch Grip Push Jerk</p><p>5 BB OHS</p>
Strength – Performance
Squat Snatch (1.) Squat Snatch*
1×2 (80%)
1×2 (85%)
3×1 (90%))
<p>*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Snatch Pull (2.) Snatch Pulls**
3×2 (100%))
<p>**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 8 Oly Cycle</p>
Strength – Fitness
Power Snatch (1.) Power Snatch*
1×2 (80%)
1×2 (85%)
3×1 (90%))
<p>*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Snatch Pull (2.) Snatch Pulls**
3×2 (100%))
<p>**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 7 MINUTES</p><p>3 Hang Power Snatch (75/55)</p><p>7 Overhead Squats</p><p>21 Double Unders*</p><p> </p><p>*Option for ‘Unbroken’ Double Unders.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (35/25)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 7 MINUTES</p><p>3 Hang Power Snatch (65/45)</p><p>7 Back Squats</p><p>40 Single Unders</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (30/20)</p>
Optional Cool Down
EMOM x 8 MINUTES
<p>MIN 1 – :25/:25 Lacrosse Ball Bottom Foot Smash</p><p>MIN 2 – :50 Foam Roll</p><p> </p><p>(No Measure)</p>
