CrossFit Evergreen – CrossFit

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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