CrossFit Now – CrossFit
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.
-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.
Power Snatch Complex (Weight)
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
“Red Handed” (AMRAP – Rounds and Reps)
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
50-59-65/45#,Jumping Burpee PU
60+-55/35#,Burpee Ring Row
Basics-PVC/ Burpee Ring Row