Monday 04/16

CrossFit Uncensored – CrossFit

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Whiteboard Brief

Warm-up (No Measure)

– Strength: Work up to a heavy cluster set of Power Snatch. The purpose of cluster sets is to use intra-set rest to ensure we

are recovered before each effort. This allows us to refine technique and work with heavier loads.

– Metcon: Benchmark workout “Isabel”. This workout is individually based in terms of how you approach this. If you’re

strong with snatches and efficient with Touch n go, then perform big sets and go all out. If not, performing fast singles is

another option. Either way, this workout should not take longer than 6 minutes to complete and is intended to be done at

near maximal effort

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

*Same warm-up as last Wednesday with power snatch instead of squat snatch*

Part A: Band Snatch Warm-up of:

10 Banded Pull-apart

10 Pass Thru

10 Banded Pull-apart

10 Around the World

10 Banded Pull-apart

10 OHS w. band

Part B: Snatch Complex with an empty barbell:

2 Rounds of:

3 Muscle Snatch

3 OHS

3 Cook Squats

3 Lateral Squats on each leg

Then,

3 Rounds of:

2 Power Snatch on Coaches Call

*Rest 30s + Repeat

https://www.youtube.com/watch?v=CjpNsMDDui4

Strength

Warm-up (No Measure)

Strength (15:00 – 35:00)

1) Power Snatch Cluster Sets: Build to a heavy set of 1.1.1 (10s). Rest 2:00

– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.

– Take 7-8 total sets and build in weight

– Int: Stick with a moderate weight for all sets

– Beginner: Light weight power snatches x 3 reps per set.

– For more on “cluster sets” click Below

2) Touch N Go Power Snatch: Drop your loading and focus on cycling sets of 3 for 3 sets at max effort. Rest 60s.

https://www.youtube.com/watch?v=5K8M5MepyFg​​​​​​​

Metcon

Isabel (Time)

Metcon (35:00 – 45:00)

For time:

“Isabel”

30 Power Snatches (135, 95) 7:00 Cap

CAT- 2- As programmed above 7:00 Cap

CAT-3- (95,65) 7:00 Cap

CAT-4

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65) 7:00 Cap

Extra Credit

Warm-up (No Measure)

Extra Credit

1a) Snatch Grip Power High Pulls: 3 x 8. Rest 30s.

1b) Half-Kneeling Banded Rotations: 3 x 10 ea. Rest 30s.

https://www.youtube.com/watch?v=oRfyZlJx6Wk

https://youtu.be/dEy6KCAyH74