Monday 01.04.2021

Warm-up Drills
I. Row 500m
II. 2 rounds of
7 x Power Snatch (45/35lbs or PVC)
7 x Overhead Squat (45/35lbs or PVC)
7 x Push-ups
10 x Hollow Rocks
III. Mobility

*3 Pos Snatch drill for first round of Warm-up reps.

Impact/Focus: Power Snatch
Warm up as needed with sets of 1-2 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :90 complete the following

Power Snatch 3-3-3, 2-2-2, 1-1-1

*climb weight across sets*

Notes:

• Climb weight across sets as able.
• Emphasize shoulders over the bar and maintenance of hip and shoulder relationship during the pull for training today.
• Additionally, train efficiency of movement with regards to returning the bar into the hip or to the deck of going touch and go for multiple rep sets; this is what we refer to as barbell cycling which encompasses one skill component of weightlifting in CrossFit.

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“11.1”
AMRAP in 10:00 of
15 x Power Snatch (75/55lbs)
30 x Double-unders

Notes:

• AMRAP is an acronym for the workout format defined by completing As Many Rounds/Reps as possible in a given time limit.
• Today’s workout was one of the Open weekly WODs released and gives an introductory taste of what’s to come ten weeks from now. (Spoiler: it’s the CrossFit Open)
• Scale load for the Power Snatch as necessary.
• Work on the skill transition from the initial weightlifting training into barbell cycling in conditioning portion.
• Double-unders scale to single-unders today at 45 repetitions per round.

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