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Components
Snatch Complex
"Overwhelmed"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
05/20/2022 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (6/11)
Workout
05/20/2022
“A fall into a ditch can make you wiser." - Chinese Proverb A fall into a ditch is a little embarrassing. On a physical level however, it's pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is... not so nice. Both are mistakes. But one is far more damaging than the other. Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored. A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.
Snatch Complex (5 Rounds for weight)
Snatch Complex
5 Sets For Load:
3-Position Power Snatch
3 Overhead Squats
- 3 Positions: High hang, hang, from the floor.
- Athlete's choice on loading.
- Rest as needed between sets.
- Score: Enter all 5 weights. Overall score will be the sum total.
prep
Snatch Biased Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4
With An Empty Barbell:
1 Full Complex
Then...
Build to your first working set.
Mods
- Sub 4 Single Dumbbell Power Snatches + 2 Overhead Squats Each Arm
"Overwhelmed" (Time)
"Overwhelmed"
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Box: Mrx: Step Overs 24/20, Rx: Jump Overs 24/20
Barbell: Mrx: 75/45, Rx: 95/65, Rx+: 115/85
- Conditioning Category: Sprinty Threshold
- Burpee Box Jump Overs: Burpees should face the box.
- Overhead Squats: Loading should not exceed 50% of your 1RM overhead squat. Barbell will come from the floor.
- Score: Time.
- Aim for unbroken sets of overhead squats.
- Pace the burpee box jump overs in a way that will allow you to get the overhead squats unbroken.
PREP
2 Rounds:
3 Burpees Box Jump Overs
3 Overhead Squats
MODIFICATIONS
BURPEE BOX JUMP OVERS
- Reduce Reps/Box Height
- Burpee Box Step-Overs
- Burpee To Target (6-inch)
OVERHEAD SQUATS
- Reduce Reps/Loading
- Sub Single Dumbbell
- Front Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 20, 2022
Male Clients
1
Jon
LeDuc
3:30 PM CrossFit
635 Total lbs
2
Kevin
Gilbert
9:30 AM CrossFit
625 Total lbs
3
Christian
Solomine
3:30 PM CrossFit
465 Total lbs
4
John
O'Keefe
12:15 PM CrossFit
455 Total lbs
5
justin
pierce
3:30 PM CrossFit
445 Total lbs
6
James
Kenney
6:00 AM CrossFit
335 Total lbs
Snatch and front squats
Female Clients
1
Trysta
Wedding
9:30 AM CrossFit
395 Total lbs
2
Katie
Seelhoff
3:30 PM CrossFit
365 Total lbs
3
Carrie
Crofton
12:15 PM CrossFit
360 Total lbs
3
Charlotte
Vigeant
9:30 AM CrossFit
360 Total lbs
4
Casey
Bush
9:30 AM CrossFit
340 Total lbs
5
Beata
Wyatt
12:15 PM CrossFit
325 Total lbs
6
Angie
O'Keefe
6:00 AM CrossFit
310 Total lbs
7
courtney
alberts
6:00 AM CrossFit
305 Total lbs
8
Carly
Pearlman
12:15 PM CrossFit
290 Total lbs
9
Amanda
Spungin
9:30 AM CrossFit
245 Total lbs
10
Tiffany
Behr
3:30 PM CrossFit
175 Total lbs
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