CrossFit – Wed, Jun 11
400m Run
—
1-2 Sets:
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Hollow Rocks
10 Alternating V-Ups
10 Scapular Pull-Ups
:15 Tuck L-Hang
Hang Muscle Snatch (Empty Barbell)
Hang Power Snatch (Empty Barbell)
8 Bar Kip Swings
Low Hang Muscle Snatch (Empty Barbell)
Low Hang Power Snatch (Empty Barbell)
4 Kipping Knees to Chest
4 Kipping Toe to Target or Alt Toes to Bar
4 Toes to Bar or Scaling Mod
—
Then Build Towards Working Loads on Barbell
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
– Max Power Snatch
Rest 4:00 b/t sets
Barbell: 115/75lb, 52/34kg
Level 2:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Toes to Bar
– Max Power Snatch
Rest 4:00 b/t sets
Barbell: 95/65lb, 43/30kg
Level 1:
For Max Reps
3 Sets:
8:00 AMRAP
800m Run
20 Kipping Knee Raises
– Max Hang Power Snatch
Rest 4:00 b/t sets
Barbell: 75/55lb 34/25kg
Rx+:
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
30 Toes to Bar
– Max Power Snatch
Rest 4:00 b/t sets
Barbell: 135/95lb, 61/43kg
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)
Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling
RPE: 9/10
Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.
Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
