7/28/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Three very different movements today for you and a partner. The first 7 minutes you each try to find a 3RM Hang-Power-Snatch. No putting the bar down or going below the knee at all! Try to find a partner on this one that is near the same weight as you. For the second portion, feel free to switch partners if you want, but its all synchro Bar-facing-burpees you can get in 7 minutes. That’s a LONG time, so pace yourself! Lastly, while sharing one rower or bike, get as many calories as possible in 7 minutes. Today is simple, fun, and hits Strength, gymnastics/cardio, and pure power output. Whats not to love!?

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3 Rep Max Hang Power Snatch

1. WOD (25:00 – 55:00, this includes all 3 sections)

With a partner:

In 7:00

Find a 3 rep max hang power snatch.

*The first attempt must be with an unloaded barbell.

**Athletes should attempt to use the same bar.

**Once the bar is deadlifted to the hang position the reps must be completed without the bar being dropped or going below the knee in the hang position.

Metcon (AMRAP – Reps)

Rest 3:00 after the snatching

With a partner

As many reps as possible in 7:00

Synchronized bar facing burpees

*Log team reps for leaderboard

Metcon (Calories)

Rest 3:00 after the burpees

With a partner:

As many reps as possible in 7:00

Max calorie row

*Partners rotate in any fashion.

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