171 CrossFit – Fri, Jul 28
Warm-Up
Warm-Up
<p>1 ROUND</p><p>10 PVC Pass Throughs</p><p>8 PVC High Hang High Pulls</p><p>6 Bootstrap Squats</p><p>4 Inch Worms</p><p> </p><p>into…</p><p> </p><p>1 ROUND</p><p>10 PVC Around The Worlds</p><p>8 PVC Behind The Neck Push Press</p><p>6 Air Squats</p><p>4 Push-Ups to Pike</p><p> </p><p>into…</p><p> </p><p>1 ROUND</p><p>10 PVC Pass Through Lunges</p><p>8 PVC High Hang Muscle Snatches</p><p>6 PVC Overhead Squats</p><p>4 Hand Release Push-Ups to Pike</p>
Strength – Performance
Squat Snatch (1.) Squat Snatch*
1×3 (70%)
1×2 (75%)
3×2 (80%))
<p>*Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Snatch Pull (2.) Snatch Pulls**
3×3 (90%))
<p>**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 8 Oly Cycle</p>
Strength – Fitness
Power Snatch (1.) Power Snatch*
1×3 (70%)
1×2 (75%)
3×2 (80%))
<p>*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Snatch Pull (2.) Snatch Pulls**
3×3 (90%))
<p>**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>AMRAP x 8 MINUTES</p><p>1-2-3-and so on…</p><p>Power Snatch (135/95)</p><p>3-6-9-and so on…</p><p>Hand Release Push-Up</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>AMRAP x 8 MINUTES</p><p>1-2-3-and so on…</p><p>Power Snatch (95/65)</p><p>3-6-9-and so on…</p><p>Push-Up</p><p> </p><p>(Score is Total Reps)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>5 As + Ts + Ys* w/LIGHT Weight*</p><p>5/5 Sciatic Nerve Floss</p><p>15 Empty Barbell Curls</p><p> </p><p>*1 Rep = A + T + Y</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
