CrossFit Now – CrossFit
STRENGTH
Hang Squat Snatch (15 min to Establish 1 RM)
ABOVE THE KNEES
WOD
“Little Foot” (AMRAP – Rounds and Reps)
“Little Foot”
AMRAP 12:
25 Double Unders
9 Toes to Bar
25 Double Unders
9 Hang Squat Snatches
*40 Singles
RX+-95/65#
RX -75/55#
50-59-65/45#, Hanging Knee Raises
60+-55/35#, Hang PS, 40 Singles, Sit Ups
Basics-7 AMRAP 40 Singles, Sit Ups,Hang PS with PVC/BB
DESCRIPTION
* This two-part workout will focus on the Hang Squat Snatch
* We’ll start the day by building to a Heavy Single
* Heavy is relative and can be thought of as “to technical failure”
* This means we want to move the heaviest weight that allows for excellent form
* Some athlete may spend this portion at lighter weight, while others who move well will climb higher
* Athletes who have no goals of competing or who struggle with this movement can complete hang power snatches instead
* Our metcon will utilize a lighter hang squat snatch and two gymnastics movements
* The intended scoring range today is between 4-6 rounds (2-3 minute rounds)
DOUBLE UNDERS
* Choose a rep number or variation that ideally allows to you to complete each set in 30 seconds or less
TOES TO BAR & HANG SQUAT SNATCHES
* To complete the 9 reps as written, we recommend having 15+ unbroken reps at each movement unbroken when fresh
* If you’re not quite there, consider lower the weight, lowering the reps, or choosing a toes to bar scale such as Hanging KR, Lying T2B or Sit Ups
AFTER PARTY
800m DDB Carry (Time)
800m Double Dumbbell Carry
RX+- 50/35
RX-35/20#
M1-20/15#
M2-15/10#