CrossFit Now – CrossFit
Time: 9:00 + Heavy Lift (Single Power Snatch)
Goal: 4-6 rounds
Score: The number of rounds/reps accumulated in 9:00 + heaviest load lifted on Power Snatch
TOES TO BAR
15 Toes to Bar should take less than 1:00 and cleared in 2-4 sets.
Decrease the range of motion (Toes to Air or Knees High)
V-Ups / Sit-Up
10 Deadlifts should take less than 20-seconds and cleared in 1-2 sets.
Decrease the load
Deadlift from an elevated platform/from plates
Dumbbell or Kettlebell Deadlifts
5 Power Snatch should take less than 30-seconds and can be performed unbroken, but may opt for fast singles.
Decrease the load
Hang Power Snatch or Muscle Snatch
Alternating Dumbbell Power Snatch (or DB Hang Power Snatch) (50/35 for 10 reps)
Use a clean variation – power or hang
Toes to Bar:**Break the Toes to Bar early. Think 3 sets of 5 or 5-4-3-3. The trap is too hang on for big sets and blow up the forearms early on. This workout is grip intensive! Rest before you need to. **Deadlift:**Adopting a mixed grip will be beneficial for this workout. Keep an active shoulder, but try to not death grip the bar. The loading is light enough that a “white knuckle fury” grip will not be necessary. **Power Snatch: Another sneaky trap! The loading is light enough to lull you into unbroken reps or sets of 3+2, but it will require grip and grip you will need for TTB and Deadllifts. Fast singles will be a smart option for today….until the last minutes where we go dark and hang on the heck on 😉
“It’s Not Over” (AMRAP – Rounds and Reps)
“ITS NOT OVER”
PART 1: “ITS NOT OVER”
15 Toes to Bar
5 Power Snatches
*Score = Total Rounds & Reps at 9:00
RX+-Same as RX
50-59-95/65#, Hanging Knee Raises
60+-75/55#, Sit Ups
Basics-4 Rounds or 9 AMRAP whichever 1st.
PVC/BB, Sit Ups/Hanigng KR