CrossFit – Thu, Jul 31
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
Then..
3-5 Sets Building
1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach 70% for first working set
Every 2:00 x 7 Sets
Power Snatch
Rest 10 seconds
Squat Snatch
Starting @ 70% of 1RM Snatch and building to a heavy for the day.)
Focus: Power off the floor. Consistent set-up and staying over the bar as we past the knees. Focus on a close bar path and fast turnover into a solid punch into the receiving position overhead. We are looking for strength and stability with a firm lockout.
Modifications:
Level 1: 3 Hang Power Snatch+ 2 Overhead Squats each set building to around 7-8 RPE.
For Mobility Issues, adjust to 4/4 Dumbbell Snatch for Load
30 Double-Unders
15 Power Snatches, 75# / 55#
Level 2:
As prescribed
Level 1:
10:00 AMRAP
30 Single‑Unders
15 Hang Power Snatches
Barbell: 45/35lb, 20/15kg
Rx+:
As prescribed
Score: Total Reps
Barbell: 75/55lb (34/25kg)
Goal: 5+ Rounds (225+ reps)
Stimulus: Classic Open Test / Light Barbell Cycling & Jump Rope Efficiency
RPE: 9/10
Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.
Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
