CrossFit Now – CrossFit
STRENGTH
Squat Snatch (10 min to build to a heavy 1 rep)
WOD
“Over and Out” (Time)
“Over and Out”
For Time:
20 Power Snatches
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches
10 min CAP
RX+-95/65#
RX -75/55#
50-59 -55/45#, Burpee Step Over
60+-45/35#, P Snatch, Back Squat, P. Snatch, Just Burpees
Basics-PVC/BB, 10 of each, PS, BS, PS,Just Burpees
DESCRIPTION
The big focus of this 2-part workout is the snatch
We’ll build to a heavy squat snatch before completing lighter snatches and overhead squats in “Over and Out”
The intended time range for this workout is between 5-10 minutes
Cap this piece at 10 minutes (~2 minutes per station) to preserve the desired stimulus
BARBELL MOVEMENTS
As we get further along in the workout, the difficulty of the barbell movement will increase
For this reason, we’re likely choosing our barbell weight off the squat snatch
This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh
All weights are intended to be on the lighter side today
For athletes with no goals of competing or who struggle with mechanics, replace all squat snatches with power snatches
LATERAL BARBELL BURPEES
You can jump-up or step-up off the floor
Jump over the bar with two feet for “RX”
There is no need to stand to full extension on the jump over
AFTER PARTY
Body Armor BOR BGM BPA (No Measure)
Body Armor
3 Giant Sets:
9 Tempo Single Arm Bent Over Row (L)
21 Banded Good Mornings
9 Tempo Single Arm Bent Over Row (R)
21 Banded Pull-Aparts
Tempo: 3 Seconds Down + Fast Up