• CrossFit Crosscheck

Saturday, December 21


"Silverback" Week 5: - - - - - - - - - - - - - - - - The Power Snatch is a common theme across our 3 parts: 1. Power Snatch Technique 2. Power Snatch Cycling + Double Unders 3. Chipper Conditioning ACTIVATION 2 Rounds: 200 Meter Run 15 AbMat Sit-ups 10 PVC Pass Throughs 5 Strict Pull-ups

Power Snatch (5 Sets of 3)

3-Position Pausing Power Snatch Set #1: 45% of 1RM Snatch Set #2: 50% of 1RM Snatch Sets #3-5: 55% of 1RM Snatch Working through 5 Sets of a 3-Position Pausing Power Snatch to start the day These 3-second pauses take places when catching the barbell overhead on each rep The 3-Positions are: High Hang (Pockets) Hang (1 Inch Above Knee) Floor All 3 reps are meant to be completed without dropping the bar The percentages are are based off your 1RM Power Snatch: Set 1: 45% Set 2: 50% Sets 3-5: 55% Rest as needed between sets After your 5th set, build to your opening weight for the following piece (60% of 1RM Power Snatch)

Metcon (Time)

For Time: 10 Power Snatches @ 60% 8 Power Snatches @ 65% 6 Power Snatches @ 70% 4 Power Snatches @ 75% 2 Power Snatches @ 80% Before Each Set: 35 Double Unders Alternating between double unders and power snatches that increase in loading and decrease in reps every round The loading is based on percentages of your 1RM Power Snatch Before each set of power snatches (5 sets) complete 35 double unders Use one barbell and change out the weights as you go

Mile High (Time)

For Time: 800 Meter Run 50 Power Snatches (75/55) 800 Meter Run 7 Rope Climbs (15') 800 Meter Run 50 Bar-Facing Burpees Going on the longer side with this big chipper workout Expect the workout to take between 25-30 minutes to complete

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