Warm-Up.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
Every 8 minutes, for 32 minutes (4 sets) of:
500 Meter Row
3 Snatches @ 70-75% of 1-RM Snatch
400 Meter Run
3 Snatches @ 70-75% of 1-RM Snatch
21-15-9
OHS 65#
SDLHP 65#
I’m elevation mask
8:11
Went 70% ish Power Snatch UB
5:30 (row 2:02)
5:30. (Row2:00)
5:39. (Row 2:06)
5:55. (Row 2:15)
Endurance TANKed by round 4!!!
75%=90#
7:04
7:05
7:22
7:39
Went too heavy on the snatches…
All rounds at 185#
1) 6:44 Rx
2) 7:10 Rx
3) DNF. 500m + 3 Sn in ~5:00 just gassed.
4) 7:36 Rx
This was right up my alley.
85# snatch – all power snatch. All UB
Ran on the TM
4:41
4:35
4:33
4:38
A. 5 rounds
60 double unders
10 strict C2B
13:38
B. 15m AMRAP
100’ sled push #185
16 alt DB snatch #50
6 rounds
Done with 65# and runs on treadmill
5:39 / 5:27 / 5:23 / 5:15
***Surprised that snatches felt really good!
5:06/5:14/5:15/4:56 @75% 125lbs felt good
Done with 75#
5:51 ( a couple of misses on the snatches)
5:29
5:36
5:47 (one snatch miss)
Done first 2 rounds with 65kg, last 2 rounds with 70kg. Haven’t snatched in ages so kept it conservative (historical PR is 105kg).
5:02, 5:06, 5:04, 5:01
Rowes at 1:53 average pace.
Snatches in quick ish singles.
Ran slow but tried hard.
This was a good one. Happy with my consistency
I’ll be doing this on base and the CrossFit equipment is a little scattered. If I do this outdoors, I can sub the 500m row with a run or I can do it indoors and do the “fitness” version of this and use the KB’s and sub the run with a ski erg. So essentially it would look like:
Run
Snatch
Run
Snatch
Or
Row
KB swings
Ski ERG
KB swings
Thoughts?
Personally for me I’d do running – because I’m crap at running. But tbh, whatever cardio equipment you use will give you a good workout!
I feel you