CrossFit Evergreen – CrossFit
Snatch (10:00 EMOM
1 Snatch Pull + 1 Squat Snatch
Perform @ 70%+ of 1RM Snatch)
Extra Instructions
We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.
Achilles Heel (Time)
“Achilles Heel”
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell: MRx 95/65, Rx 135/95
Wall Ball: MRx 14/10, Rx 20/14
Goal Time Domain: 7:00-11:00
Time Cap: 15:00
Primary Objective: Each round in sub 1:00
Secondary Objective: Consistent pacing across all rounds
Stimulus: Leg Stamina / Squat Specific Speed and Consistency
RPE: 8/10
Notes: This workout today will blast the legs a bit and stamina is the name of the game. Because of this we should focus on hitting quick singles on the Squat Snatch in order to let the legs have that tiny reprieve from the time under tension before moving to unbroken sets of Wall Balls. The focus here will be to hit unbroken sets of 10 and then move quickly back to the bar for consistent technique with quick singles on the Squat Snatch.
Travel/Hotel/Limited Equipment (No Measure)
10 Rounds for Time
4 Alternating Dumbbell Squat Snatch
10 Dual Dumbbell Thrusters
Snatch: 70/50lb, 32/22.5kg
Thruster: 2×30/20lb, 14/9kg
Recovery (Checkmark)
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Accessory Work (No Measure)
3-4 Sets, For Quality
100ft (30m) Reverse Sled Drag
15/15 Banded Terminal Knee Extensions
30 second Weighted Wall Sit