CrossFit Now – CrossFit
STRENGTH
3 Position Power Snatch (15 min to establish)
1 @ High Hang (pockets)
1 @ Hang (above knee)
1 @ Floor
WOD
“Unicycle” CAL DU PS (AMRAP – Reps)
“Unicycle”
AMRAP 10:
60/45 Bike or Row
100 Double Unders
Time Remaining:
Max Power Snatches
*150 single
RX+-115/85#
RX -95/65#
50-59-65/55#
60-55/45# 100 Singles
Basics-PVC or BB
DESCRIPTION
Today’s 2-part workout has a Power Snatch focus
We’ll start by working the 3-positions of the power snatch in our Strength & Technique piece
These 3 positions are the high hang, hang, and floor (pockets, above the knee, floor)
After this opening piece, we’ll transition to “Unicycle”
This 10-minute workout starts with a buy-in of calories and double unders
After finishing those 2 stations, you’ll complete as many power snatches as you can in the time remaining
Your score today is total completed power snatches
You can expect to have about 3-4 minutes to accumulate power snatches
POWER SNATCHES
We’ll move a light-moderate barbell for this station
This should be a load you can complete for 12+ unbroken reps when fresh
Within the workout, due to the time you’ll be moving, these will likely be completed as quick singles
DOUBLE UNDERS
Choose a number or variation that you can complete within 2 minutes
CALORIES
This station ideally takes between 4-5 minutes to complete
AFTER PARTY
Midline- KB SP LSIT (3 Rounds for time)
Midline
3 Giant Sets:
:30 Seconds Kettlebell Star Plank (Left)
:30 Seconds Kettlebell Star Plank (Right)
Max Hanging L-Sit (From Pull-up Bar)
Score is seconds of L-Sit
Rest 2 Minutes Between Sets