171 CrossFit – Sat, Mar 11

Warm-Up

AMRAP x 3 MINUTES:20 Bike (MOD PACE)10 PVC Pass Thru10 PVC Behind The Neck Push Jerk5 Inchworm + Push-Ups INTO.. AMRAP x 3 MINUTES:20 Bike (MOD-HARD PACE)5 PVC Behind The Neck Snatch Drops5 PVC Scarecrow Snatch5 Pike Push-Ups

Extended Warm-Up – All

Power Snatch (EMOM x 6 MINUTES
3 TNG Power Snatches*

)

*Start Light-Moderate and build to Moderate. (Score is Weight)

Workout – Performance

Metcon (Time)

FOR TIME (5 SETS MAX)*UNTIL 50 POWER SNATCHES ARE COMPLETED…15 Handstand Push-Ups20/15 Cal Bike1 Set of Touch & Go Power Snatches (Athlete Choice, Light-Mod) -Rest 2:00 b/t Sets- *1 SET = HSPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HSPU. Goal is to achieve between 10-15 Power Snatches per set. (Score is Total Time)

Partner Workout Option – Performance

Metcon (Time)

IN TEAMS OF 2… FOR TIME*100 Handstand Push-Ups120 Power Snatches (Athlete Choice, Light-Mod)160/130 Cal Bike *Partition and split work as needed. P1 works while P2 rests. (Score is Time) KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

FOR TIME (5 SETS MAX)*UNTIL 50 POWER SNATCHES ARE COMPLETED…12 Hand Release Push-Ups15/12 Cal Bike1 Set of Touch & Go Power Snatches (Athlete Choice, Light) -Rest 2:00 b/t Sets- *1 SET = HRPU, Cal Bike, Max TNG Power Snatches. Bar must move continuously from the ground to overhead. Athlete can rest with the bar overhead but can not rest with the bar anywhere else. Once the max reps ends, must rest 2:00 before starting the next set with HRPU. Goal is to achieve between 10-15 Power Snatches per set. (Score is Total Time)

Partner Workout Option – Fitness

Metcon (Time)

IN TEAMS OF 2… FOR TIME*100 Hand Release Push-Ups120 Power Snatches (Athlete Choice, Light)120/100 Cal Bike *Partition and split work as needed. P1 works while P2 rests. (Score is Time) KG BB: (52.5/35)

Optional Cool Down

GROUP YOGA FLOW FOR QUALITY

10 Cat/Cows10 Up Dog to Down Dog*:30/:30 Figure 4 Stretch (option to do half pigeon)1:00 Rebound Pose *Option to lift one leg and open the hip while in Down Dog. (No Measure)

March 11, 2023: 171 CrossFit – Sat, Mar 11

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