8/16/2019 - CROSSFIT WORKOUT 1

Score Type:: Total Weight

E2MOM x 10 MINUTES

1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. 
The squat in the HSS does not count toward the 2 OHS.
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8/16/2019 - Double AMRAP

Score Type:: Rounds and Reps

AMRAP 6  

1 Hang Squat Snatch (115/75) performance |(75/55) fitness
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP 6 

1 Hang Squat Snatch (115/75) performance |(75/55) fitness
3 Overhead Squats
25 Double Unders


SCALING
REPS, LOADING, VOLUME...
Snatch -- if the complex proves to be challenging for the athlete have them perform 1 Hang Squat Snatch and 3 OHS. Double Unders -- Athletes can practice Double unders today but should spend no more than :20

MOVEMENT ADJUSTMENTS...
Snatch -- If the athlete cannot Squat today have them perform 3 Power Snatches for the Strength and 4 for the workout. If the athlete cannot go overhead they can sub for squat cleans and front squats
Double Unders -- If the athlete cannot perform Double unders they can sub for 40-50 Singles

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Our Strength today is going to be weightlifting with low volume and short duration. The focus today is overloading for the workout and improving the position and speed to get under the barbell. We want efficient skill today because the technique needs to carry over into the workout. The load should be moderate to heavy but doable. Athletes should not be missing snatches. The weight should allow for athletes to perform the full squat snatch.

Our workout today has weightlifting and monostructural movements for two short AMRAPs. The load should be light to moderate and unbroken for all 4 reps in the snatch complex. The goal is to perform at a high intensity in the first AMRAP and then repeat the performance in the second amrap. They should be able to quickly transition into the double unders. The barbell complex should not take longer than :30-:40 and the double unders should be completed in less than :30. Most athletes will be completing 4 or more rounds. Your fittest athletes should aim for 6 or more rounds.
8/16/2019 - BURN Workout 1

Score Type:: Total Time

3 rounds for time of:

30/24 Row Calories
15 KB(1) Deadlifts (70/53) performance I (53/35) fitness
Run, 400 m
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8/16/2019 - BURN Workout 2

Score Type:: Total Time

21-15-9

KB Thruster, (53/35) performance I (35/26) fitness
Up/Downs

-then-

9-15-21

KB Front Squat  (53/35) performance I (35/26) fitness
ABMAT Situp
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Comments

Ralph DeBernardo

Ralph DeBernardo 1 month ago / Reply

8/16/2019 - BURN Workout 2: 8:14

Ralph DeBernardo

Ralph DeBernardo 1 month ago / Reply

8/16/2019 - BURN Workout 1: 11:30

Wendell Cook

Wendell Cook 1 month ago / Reply

8/16/2019 - BURN Workout 2: 9:58

Joe Mencher

Joe Mencher 1 month ago / Reply

8/16/2019 - Double AMRAP: 10 + 10

CJ Martini

CJ Martini 1 month ago / Reply

8/16/2019 - Double AMRAP: 14 + 20

Timothy Hawkins

Timothy Hawkins 1 month ago / Reply

8/16/2019 - Double AMRAP: 8 Rounds

Evan Bruesehoff

Evan Bruesehoff 1 month ago / Reply

8/16/2019 - Double AMRAP: 5 + 22

Gabriel Alvarez

Gabriel Alvarez 1 month ago / Reply

8/16/2019 - Double AMRAP: 10 + 2

Megan ANDERSON

Megan ANDERSON 1 month ago / Reply

8/16/2019 - Double AMRAP: 10 + 23
Notes: squat clean complex - 75

laurie nelson

laurie nelson 1 month ago / Reply

8/16/2019 - Double AMRAP: 12 Rounds
Notes: 40

Victoria Perez

Victoria Perez 1 month ago / Reply

8/16/2019 - Double AMRAP: 8 + 1
Notes: 55

Cooper Rodgers

Cooper Rodgers 1 month ago / Reply

8/16/2019 - Double AMRAP: 8 Rounds

Zak Pearlman

Zak Pearlman 1 month ago / Reply

8/16/2019 - Double AMRAP: 9 Rounds

David Goodman 1 month ago / Reply

8/16/2019 - Double AMRAP: 9 + 8

Vincent Freeman

Vincent Freeman 1 month ago / Reply

8/16/2019 - Double AMRAP: 5 Rounds

Travis Francis

Travis Francis 1 month ago / Reply

8/16/2019 - Double AMRAP: 11 Rounds

Tamara Russell

Tamara Russell 1 month ago / Reply

8/16/2019 - BURN Workout 2: 14:59:00

Heather Reuter

Heather Reuter 1 month ago / Reply

8/16/2019 - BURN Workout 2: 9:45

Lauren Knobloch

Lauren Knobloch 1 month ago / Reply

8/16/2019 - BURN Workout 2: 9:48:00

Robyn Foxworth 1 month ago / Reply

8/16/2019 - BURN Workout 2: 10:00:00

Drew Warriner

Drew Warriner 1 month ago / Reply

8/16/2019 - BURN Workout 2: 9:00:00

Ryan Van

Ryan Van 1 month ago / Reply

8/16/2019 - BURN Workout 2: 12:20:00

Nick Miller

Nick Miller 1 month ago / Reply

8/16/2019 - BURN Workout 2: 10:03:00

Ian Donahue

Ian Donahue 1 month ago / Reply

8/16/2019 - BURN Workout 2: 10:15:00

eric cuellar

eric cuellar 1 month ago / Reply

8/16/2019 - BURN Workout 2: 16:00:00

Brad Ballew

Brad Ballew 1 month ago / Reply

8/16/2019 - BURN Workout 2: 12:15:00

Tamara Russell

Tamara Russell 1 month ago / Reply

8/16/2019 - BURN Workout 1: 19:38:00

Heather Reuter

Heather Reuter 1 month ago / Reply

8/16/2019 - BURN Workout 1: 12:46:00

Lauren Knobloch

Lauren Knobloch 1 month ago / Reply

8/16/2019 - BURN Workout 1: 13:01:00

Robyn Foxworth 1 month ago / Reply

8/16/2019 - BURN Workout 1: 12:12:00

Drew Warriner

Drew Warriner 1 month ago / Reply

8/16/2019 - BURN Workout 1: 11:20:00

Ryan Van

Ryan Van 1 month ago / Reply

8/16/2019 - BURN Workout 1: 13:19:00

Nick Miller

Nick Miller 1 month ago / Reply

8/16/2019 - BURN Workout 1: 14:28:00

Ian Donahue

Ian Donahue 1 month ago / Reply

8/16/2019 - BURN Workout 1: 12:00:00

eric cuellar

eric cuellar 1 month ago / Reply

8/16/2019 - BURN Workout 1: 14:38:00

Brad Ballew

Brad Ballew 1 month ago / Reply

8/16/2019 - BURN Workout 1: 13:35:00

Debra Smith

Debra Smith 1 month ago / Reply

8/16/2019 - Double AMRAP: 9 Rounds

liel levy

liel levy 1 month ago / Reply

8/16/2019 - Double AMRAP: 12 Rounds

Clement Wan

Clement Wan 1 month ago / Reply

8/16/2019 - Double AMRAP: 11 Rounds
Notes: 85

Andy Schraegle

Andy Schraegle 1 month ago / Reply

8/16/2019 - Double AMRAP: 10 Rounds
Notes: 55

Chris Koster

Chris Koster 1 month ago / Reply

8/16/2019 - Double AMRAP: 10 Rounds

Dan Balcauski

Dan Balcauski 1 month ago / Reply

8/16/2019 - Double AMRAP: 11 Rounds

seth hasenour

seth hasenour 1 month ago / Reply

8/16/2019 - Double AMRAP: 12 + 1

Paul Blacklock

Paul Blacklock 1 month ago / Reply

8/16/2019 - Double AMRAP: 10 Rounds

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