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"Marston"

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SATURDAY 1.9.21

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1: Metcon (AMRAP - Rounds)

Power Snatch Ladder
On the 1:30, for "As Far As Possible":
3 Bar Muscle-Ups
3 Power Snatches

Women start at 85#, increasing 5# per minute.
Men start at 115#, increasing 10# per minute.
Athletes continue to build each round until capped.

Stimulus
- Barbell ladder where athletes climb as high as possible.
- Time remaining in the 1:30 window after work completion is rest.
- Starting at a light load that we feel we could complete 21+ reps unbroken with, climbing in the consistent additions above.
- Barbell does not need to be touch and go sets. Task is to complete the 3 reps within the time frame allotted.
- On the gymnastics, we want to get technically sound rep practice in, but we *do not* want to be limited here. Time cap ourselves at the :30s mark of each round to ensure we get to the barbell with adequate time.

Modifications
BAR MUSCLE-UPS
- 3 Banded Bar Muscle-Ups
- 3 Burpee Pull-Ups
- 6 Kipping Chest To Bar Pull-Ups
- 6 Kipping Pull-Ups
- 3 Strict Pull-Ups

POWER SNATCH
- Hang Power Snatch
- Power Clean
- Hang Power Clean
- Double Dumbbell Snatch
- 6 Alternating Single Dumbbell Snatches

MC: "Marston" (AMRAP - Rounds and Reps)

RX
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Barbell Facing Burpees

RX+
AMRAP 20:
1 Deadlift (405/285)
10 Toes to Bar
15 Barbell Facing Burpees

Stimulus
- Hero workout today, celebrating the life of Blake Marston.
- Conditioning Category: Pacer.
- Heavy barbell, for a single rep, but one that we could complete for 5+ unbroken if fresh.
- A strong place to be if we are not yet meeting the criteria above is to choose 80% of our 1RM.

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, January 09, 2021

Male Clients

Ben
Sauer

8:00 AM CrossFit

7 Rounds

3 mu and 1 snatch @185 in 8th round

Female Clients

Alexandra
Decker

8:00 AM CrossFit

8 Rounds

55#—>90#