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Components
Squat Snatch
"Belly of the Beast"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/17/2021 - 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):
19 (10/9)
Workout
12/17/2021
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day. It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day. To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy. Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can't... let's go. That's what we do.
Squat Snatch
https://www.youtube.com/watch?v=2D53mKADAuU
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
2 Reps @ 60%
1 Reps @ 70%
Rest 1-2Minutes Between All Sets
INTENTION: Getting lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 times at any weight, stop there.
PR'S: Make sure your PR's are up to date so that the percentages are correct.
SCORE: Enter weights.
Prep
2-3 warmup sets to 40%
Modifications
SQUAT SNATCH
- Reduce Percentages
- 1 Power Snatch + 1 Overhead Squat
- Power Snatch
- Single Dumbbell (2x Reps)
"Belly of the Beast" (AMRAP - Rounds and Reps)
AMRAP 16:
4 Wall Walks
8 Dumbbell Snatches
12 Toes to Bar
MRx: 30/20, Rx: 40:25, Rx+: 50/35
CONDITIONING CATEGORY: Grind
WALL WALKS: Less than 2:00.
DUMBBELL SNATCHES: Single dumbbell. Alternate arms each rep. Less than 1:00.
TOES TO BAR: Less than 1:00
SCORE: Rounds + Reps
Strategy
- Steady pace on the wall walks and dumbbell snatches.
- 1-3 quick sets on the toes to bar.
- Quick transitions.
Movement Prep
For Time:
2 Wall Walks
4 Dumbbell Snatches
6 Toes to Bar
*Timing out 1/2 a round to get a feel for how long a full round will take.
Modifications
WALL WALKS
- Reduce Reps
- Scaled Wall Walk (Move Feet Only)
- Inch Worm To Push-Up
DUMBBELL SNATCHES
- Reduce Load
- Reduce Reps
- Barbell Snatches
TOES TO BAR
- Reduce Reps
- 12 Knees To Chest
- 12 V-Ups
- 18 Sit-Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 17, 2021
Male Clients
1
Jon
LeDuc
4:45 PM CrossFit
1 x 1 @ 155 lbs
2
Andrew
Salamun
3:30 PM CrossFit
1 x 1 @ 145 lbs
2
Luke
Voss
3:30 PM CrossFit
1 x 1 @ 145 lbs
3
Bryan
Dunbar
6:00 AM CrossFit
1 x 1 @ 135 lbs
4
Cameron
Shepherd
8:30 AM Crossfit
1 x 1 @ 95 lbs
4
Jeremy
Landrum
8:30 AM Crossfit
1 x 1 @ 95 lbs
4
Sylvain
Thibault
4:45 PM CrossFit
1 x 1 @ 95 lbs
5
Dan
Meller
12:15 PM CrossFit
1 x 1 @ 75 lbs
5
ed
roy
4:45 PM CrossFit
1 x 1 @ 75 lbs
6
Dan
Lincoln
6:00 AM CrossFit
1 x 1 @ 25 lbs
Female Clients
1
Brooke
Bemis
3:30 PM CrossFit
1 x 1 @ 85 lbs
2
Amanda
Spungin
12:15 PM CrossFit
1 x 1 @ 65 lbs
2
Beata
Wyatt
12:15 PM CrossFit
1 x 1 @ 65 lbs
2
jessie
schiavone
4:45 PM CrossFit
1 x 1 @ 65 lbs
3
Erica
Thibault
4:45 PM CrossFit
1 x 1 @ 45 lbs
3
Ruthann
Christensen
12:15 PM CrossFit
1 x 1 @ 45 lbs
4
Karin
Thomsen
3:30 PM CrossFit
1 x 1 @ 40 lbs
5
Kathy
Griffiths
8:30 AM Crossfit
1 x 1 @ 30 lbs
6
Allison
Fletcher
8:30 AM Crossfit
1 x 1 @ 25 lbs
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