The Kids Aren’t Alright

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

500 Meter Row

-into-

Burgener Warmup Snatch:

3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

then…

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Weightlifting

Snatch (Snatch Waves: 1,1,1,1 x 3)

Snatch waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

Warm-up

Warm-up (No Measure)

50 Single Unders

5 Power Clean and Jerks (empty bar)

25 plate hops

5 Power Snatches (empty bar)

Metcon

Metcon (2 Rounds for reps)

AMRAP 4 Minutes:

35 Double Unders

10 Power Clean and Jerks (75/55)

-Rest 4 Minutes-

AMRAP 4 Minutes:

35 Double Unders

10 Power Snatches (75/55)
Rx+:

AMRAP 4 Minutes

50 Double Unders

10 Power Clean and Jerks (95/65)

-Rest 4 Minutes-

AMRAP 4 Minutes

50 Double Unders

10 Power Snatches (95/65)

TARGET SCORE

Target Rounds each set: 2.5+

STIMULUS and GOALS

These amraps are moderate/hard intensity focused on larger sets at low weights and quick transitions.

WORKOUT STRATEGY & FLOW

Double unders: aim to keep these unbroken. Keep the grip relaxed and focus on using a quick flick of the wrist. Breathing well here is key to success in this workout.

Clean and jerks: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.

Power snatches: aim to keep these in 1-2 sets throughout. Keep a relaxed grip at the top of each rep.

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