Saturday – September 23, 2017 – 170923
Dynamic Warm Up Option: 3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the neck press (snatch width), overhead squat.
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 2 Snatch – 12 of 14 (6 sets of 2 reps, same weight across, approximately 80 – 90%)
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Sunspots”
For time. 5 rounds
9 Deadlifts (Health: 55lb, Athletic: 85lb, Performance: 135lbs)
6 Hang Power Snatches (Health: hang power clean, Athletic/Performance: same)
3 Overhead Squats (Health: 6 front squats, Athletic/Performance: same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-12 minutes. Scale Up: 105/155lbs.
Coaching Tips: Be sure to be thoroughly warmed up before starting, and practice the reps and the transitions. There isn’t enough time to ‘ease’ into it. Plan on hitting it hard from the beginning. These are regular grip deadlifts, but you may want to stop at 8 reps and change to a snatch grip for the last DL rep. Make sure you complete the deadlift before going into the hang power snatch (do not just snatch it from the floor). Do not let your breathing compromise the OHS. If you are gassed, rest before the last snatch so you can do the OHS safely.
Team Version: 10 full rounds, alternating with partner.
Compare to: “CrossFit Classic” BTWB
Optional ‘Cash Out’ or Hypertrophy: 10 wall ball, 10 burpees, 4 rounds OR 4 sets of 7-12 db curls super set with 10 loaded glute bridges (on a bench)
“By the Numbers” Book References: deadlift p. 151, snatch p. 447, OHS p. 300