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Components

Power Snatch

Metcon

Settings

Workout

CrossFit Staines 19/03/20

Warm-up

1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
10 DB Push Press
:20 Jump Rope (High Single Unders)

2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Scap Pull Ups
5/5 Single DB Snatch
:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

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2 ROUNDS (1 with PVC pipe, 1 with empty bar)

5 Snatch Deadlift
5 Snatch Pull
5 Snatch High Pull
5 Muscle Snatch
5 Power Snatch

Strength

Power Snatch (3-3-2-1-2-3-3)

Power Snatch

Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 13 MINUTES
300/250m Row
20 Alt DB Snatch 15/10 (Rx+22.5/15)
50 Double Unders (100 SUs)

(Score is Rounds + Reps)

Optional Cool Down

FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody - swing leg w/ band across to opposite side.

(No Measure)

360 QuickFit

Whiteboard:

Thursday, 19, March 2020

Male Clients