2/7/2020

HammerOut CrossFit – CrossFit

View Public Whiteboard

Warm-up

On Your Own

1 Minute Jump Rope

As a Class

AMRAP-4

20 Double Unders

3 Toes to Bar

5 Hang Power Snatch

5 Overhead Squats

Weightlifting

There are two barbell complexes today with one running clock from 0:00- 15:00

The Snatch Balance begins on the 0:00 for 4 rounds

The Snatch complex begins on the 6:00 for 6 Rounds

Snatch Balance Complex (Every 1:30 X 4 Sets)

1 Snatch Balance

1 Pausing Overhead Squat
The goal of this complex is to work on balance and positioning in the bottom of our Snatch.

Pause 3′ at the bottom

The bar comes from the rack and the two reps are meant to be completed without dropping

Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch

Hang Snatch Complex (Every 1:30 X 6 Sets)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
% based on 1RM Snatch

Set 1: 50%

Set 2: 54%

Set 3: 58%

Set 4 – 62%

Sets 5-7: 65-70%

The barbell starts from the floor here and the three reps are meant to be completed without dropping

Paw Patrol (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)
Grip will likely be a major factor over the course of the 15 minutes today

We can manage our grip, as well as our speed, from the very first round today

Go purposefully slow and conservative on the first round, using it as our “feel out round”

Break up each movement more than you think you need to early on

It is better to start slower and speed up than it is to start fast and slow down

SUBS

Double Unders

Reduce Reps

1 Minute of Practice

90 Single Unders

Toes to Bar

Reduce Reps

Knees to Elbow / Chest / Waist

Feet as High as Possible While Maintaining Rhythm

Paw Patrol-Fitness (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

10 Toes to Bar

10 Hang Power Snatches (75/55)

10 Overhead Squats (75/55)
SUBS

Double Unders

Reduce Reps

1 Minute of Practice

60 Single Unders

Toes to Bar

Reduce Reps

Knees to Elbow / Chest / Waist

Feet as High as Possible While Maintaining Rhythm

Tags: