Saturday December 17th – Diamond Hill CrossFit
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Saturday December 17th

16
Dec

Saturday December 17th

22.12.17

INTENDED STIMULUS

3-4+ rounds.

Partner workout.

Finish the row in about 1:00. No more than 1:15.

Spend no more than 2 sets on the hang power snatches.

RX

AMRAP 20 with a partner:
Partner 1: 300/275-m row
Partner 2: 12 hang power snatches (115/75 lb)
– Partners rotate after the row and snatches are completed, 1 round is 2 rows and 2 sets of snatch.
– Partners perform 5 synchronized bar-facing burpees before starting a new round.

LEVEL 2

AMRAP 20 with a partner:
Partner 1: 300/275-m row
Partner 2: 12 hang power snatches (95/65 lb)
– Partners rotate after the row and snatches are completed, 1 round is 2 rows and 2 sets of snatch
– Partners perform 5 synchronized bar-facing burpees before starting a new round.

BEGINNER

AMRAP 20 with a partner:
Partner 1: 250/200-m row
Partner 2: 10 hang power snatches (55/35 lb)
– Partners rotate after the row and snatches are completed, 1 round is 2 rows and 2 sets of snatch
– Partners perform 5 synchronized burpees before starting a new round.

SKILL WORK

Pre-workout:
5 sets for quality:
5 snatch push presses
5 hang muscle snatches
– Rest :60 between sets.

STRETCHING

2 sets:
:30 standing pike stretch
:30 scorpion stretch/side

WHITE BOARD BRIEF

Target rounds | 3-4+ rounds

Today’s workout is a fun partner workout.

Throughout the workout, expect one partner to finish their movement before the other. This is by design. If you want a little rest before going into the next exercise or burpees, the faster movement gets rewarded.

Choose a weight for the hang power snatch that allows you to perform the 12-reps in two sets or less. This loading today should be on the lighter side.

Be sure to communicate with your partner as you move through your sets, especially on the synchronized bar-facing burpees.

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