CrossFit Evergreen – CrossFit
Strength
Power Snatch
Build to Heavy Single
MOVEMENT PREP
3-5 Empty Barbell Reps
2-3 @ Light Weight
2-3 @ Next Weight
Singles until you get to your heavy.
MODIFICATIONS
POWER SNATCH
– From Blocks
– Sub Dumbbell(s)
-Power Cleans
STIMULUS
INTENTION: Building to a heavy single does not need to go for a PR. If it’s there, great! If not, just build to something that feels heavy.
SCORE: Heaviest lift.
Metcon
Scarface (Time)
2 Rounds:
8 Hang Power Snatches 115/80 (Rx+=155/105)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Hang Power Snatches 95/65(Rx+=135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Hang Power Snatches 75/55 (Rx+=115/85)
8 Bar Facing Burpees
STIMULUS
CONDITIONING CATEGORY: Pacer
POWER SNATCHES: Less than 1:30 per round.
BAR-FACING BURPEES: Less than 1:00 per round.
WORKOUT NOTES: No rest between rounds. Switch weights after every 2 rounds (this is on the clock).
SCORE: Time.
STRATEGY
– Push the snatches. Hold on for sets if it’s there or hit quick singles.
– Pace the burpees.
MODIFICATIONS
POWER SNATCHES
– Reduce Weights
– Reduce Reps
– Sub Dumbbell(s)
BAR-FACING BURPEES
– Reduce Reps
– Regular Burpees