• CrossFit Crosscheck

Friday, January 31


De-Load Week ------------------- Snatch Focus Today, With Three Parts: 1. Snatch Balance Complex 2. Snatch Complex 3. Conditioning: "Paw Patrol" 10 Minutes For Quality: 1 Minute Machine of Choice 30 Single Unders 20 PVC Overhead Squats 10 Weighted AbMat Sit-ups (Light) Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats

Metcon (Weight)

Snatch Balance Complex (On the 0:00...) On the 1:30 x 4 Sets: 1 Snatch Balance 1 Pausing Overhead Squat • The first two barbell complexes of the day will start on a running clock, with this one beginning on the 0:00 • The 4 rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 • The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which primes us for the heavier loads in the following complex • The bar comes from the rack and the two reps are meant to be completed without dropping • Keep the weight to light technique loads, in the range of 40-50% of your estimated 1RM Snatch • Snatch Balance: Click Here • Pausing Overhead Squat: Pause 3 Seconds in the Bottom

Metcon (Weight)

On the 1:30 x 6 Sets: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch Set 1: 50% of 1RM Snatch Set 2: 54% of 1RM Snatch Set 3: 58% of 1RM Snatch Set 4 - 62% of 1RM Snatch Sets 5-6: 65-70% of 1RM Snatch The second barbell complex on the running clock begins on the 6:00 Rounds here start on the 6:00 - 7:30 - 9:00 - 10:30 - 12:00 - 13:30 The barbell starts from the floor here and the three reps are meant to be completed without dropping The weights are intended to be heavier than our first complex, progressing from 50-70% of your 1RM Snatch There is no pause in the bottom of these Overhead Squats

Paw Patrol (AMRAP - Rounds and Reps)

AMRAP 15: 60 Double Unders 20 Toes to Bar 10 Hang Squat Snatches (135/95) Rx+ 155/105 Moving through 3 higher skilled movements in this 15-minute triplet workout To complete the first two movements as written, we recommend having at least 75+ double unders and 20+ toes to bar unbroken when fresh Adjust reps or choose a variation listed in "Subs" as needed Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead

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