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STRUCTURE: In Part 1, athletes will build to a heavy Power Snatch Complex: 1 High Hang Power Snatch, 1 Hang Power Snatch, and 1 Power Snatch. Athletes should complete the complex unbroken. In Part 2, athletes will do as many rounds as possible in 9 Minutes of 3 Hang Power Snatches, 3 Burpee Pull Ups, 6 Hang Power Snatches, 6 Burpee Pull Ups. . . adding 3 reps to each round to both movements.

STIMULUS: “RED HANDED” is a Threshold workout.

STRATEGY: Athletes should try to hold onto unbroken sets of Hang Power Snatches as long as possible (at least the round of 12’s) and pace the Burpee Pull Ups.

SCALING: Athletes should choose a Power Snatch load they could hold onto 15 unbroken Hang Power Snatches unbroken when fresh.

SCORING: Athletes’ score will be Rounds + Reps. Example Score: if an athlete completes the round of 12’s and 3 Hang Power Snatches into the round of 15’s, their score would be 12+3. Athletes should aim to complete the round of 12’s.

EFFICIENCY TIPS

-Athletes should pace Burpee Pull Ups from the start to help prevent hitting a wall

-Athletes should transition quickly between movements using Burpee Pull Ups as recovery

-Athletes should hold onto unbroken Hang Power Snatches as long as possible- resting overhead if needed. Athletes might break the round of 12 into 8-4 and the round of 15 into 9-6.

STRENGTH

Power Snatch Complex (Weight)

1 High Hang Power Snatch

1 Hang Power Snatch (above the knee)

1 Power Snatch (floor)

WOD

“Red Handed” (AMRAP – Rounds and Reps)

“RED HANDED”

AMRAP 9:

3 Hang Power Snatches

3 Burpee Pull-ups

6 Hang Power Snatches

6 Burpee Pull-ups

9 Hang Power Snatches

9 Burpee Pull-ups



[Add 3 Reps Per Round]

RX+-Same as RX

RX -75/55#

50-59-65/45#,Jumping Burpee PU

60+-55/35#,Burpee Ring Row

Basics-PVC/ Burpee Ring Row