Schedule for the snatch cycle!
Context: Mental Toughness
Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.
Strength: 5 x 3 Snatch - 4 of 14 (5 sets of 3 reps, same weight across, approximately 70 - 80%
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Bottoms Up”
12 minute AMRAP (as many reps as possible)
25 Double Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 11 rounds, about 1:30 per round.
Coaching Tips: Get through the first couple rounds at a fast pace. Then settle in to a more sustainable pace by breaking up the double unders and going a bit slower on the burpees. Watch the clock to pace yourself so you don’t completely blow up. Try to do your burpees with as little 'shoulder' as possible to save them for the later rounds!
Compare to: BTWB “CrossFit Classic” aka Benchmark (last done April 18, 2017)
Optional ‘Cash Out’ or Hypertrophy: 30s plank, 30 cal row or airdyne, 4 rounds OR 3 sets of 12 banded hamstring curls super set with 8-12 strict chin-ups (or progression)