CrossFit Evergreen – CrossFit

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there *with* you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.

View Public Whiteboard

Power Snatch Complex (Weight)

https://www.youtube.com/watch?v=0IPN6AcZXL8

Build to A Heavy:

1 Snatch Grip Push Press

2 Hang Power Snatches

3 Overhead Squats
INTENTION: Feel free to begin by taking the barbell from a rack, just be sure to walk far enough away to safely complete the rest of the complex. All reps should be completed unbroken.

SCORE: Heaviest successful complex.

Prep

1 Empty Barbell Complex

Modifications

POWER SNATCH COMPLEX

– Sub Single Dumbbell (Complete Complex On Both Arms)

“Red Handed” (AMRAP – Rounds and Reps)

https://www.youtube.com/watch?v=VkcXYV7egzo

AMRAP 9:

3 Hang Power Snatches

3 Burpee Pull-ups

6 Hang Power Snatches

6 Burpee Pull-ups

9 Hang Power Snatches

9 Burpee Pull-ups

…

[Add 3 Reps Per Round]

MRx: 65/45, Rx: 75/65, Rx+: 85/75
CONDITIONING CATEGORY: Threshold

HANG POWER SNATCHES: 3 reps should take less than 10s.

BURPEE PULL-UPS: Bar should be high enough to jump to. Use the jump to initiate the pull-up or hang first and perform a strict or kipping pull-up.

GOAL: Finish the 15’s at a minimum.

SCORE: Rounds + Reps. If you finish the 15’s and get 2 hang power snatches your score would be 5+2.

Strategy

– Consider breaking up the snatches in the round of 12’s and beyond. While we CAN hold on, we want to be mindful of our grip and breathing.

– Smooth pace on the burpee pull-ups. Try to take as little steps as possible between the burpee and the jump up for the pull-up.

– Quick transitions.

Prep

3 Hang Power Snatches

3 Burpee Pull-ups

Modifications

HANG POWER SNATCHES

– Reduce Loading

– Sub Dumbbell(s)

– Hang Power Cleans

BURPEE PULL-UPS

– Pull-Ups Only

– Burpees Only