06/21/2019

HammerOut CrossFit – CrossFit

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Warm-up

On your own:

20 PVC Pass-thrus

20 PVC Hang Power Snatch

1:00 Child’s Pose

1:00 Updog Pose

As a class:

AMRAP 4

3 Burpees to Standing

6 AB Cals

9 Hang Power Snatch (45/35#)

Weightlifting

Pausing Snatch Pulls

5 Sets of 2 Reps

Pause 2 seconds at knee level.

Build to moderate starting weight for complex.

Power Snatch Complex

On the 1:30 x 7 Sets:

1 Snatch Pull + 1 Low Hang Power Snatch

Building to heavy complex.

Metcon

Rush Hour (Time)

On the 4:00 x 5 Rounds:

12/9 AB Cals

9 Barbell-facing Burpees

6 Power Snatches (135/95#)

Score is cumulative working time.
Modified:

1.Lateral Burpees or Regular Burpees

2. Reduced snatch weight – should be moderately heavy.

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