Friday June 3rd – Diamond Hill CrossFit
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Friday June 3rd

2
Jun

Friday June 3rd

22.06.03

INTENDED STIMULUS

8:00-13:00

First load should feel heavy, but should be a weight that athletes can cycle for 3-5 reps. The second weight must be a weight with which athletes can do 7+ reps in a row.

Practice heavier snatches during the warm-up prior to finding your workout loadings.

No missed snatch repetitions in today’s workout.

RX

2 rounds for time:
10 snatches (145/95 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (95/65 lb)
12 bar-facing burpees

LEVEL 2

2 rounds for time:
10 snatches (125/75 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/45 lb)
12 bar-facing burpees

LEVEL 1

2 rounds for time:
10 snatches (95/55 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (65/35 lb)
12 bar-facing burpees

SKILL WORK

Pre-workout:
EMOM 8:
1 power snatch
1 snatch push press
2 Sots presses

STRETCHING

30 reach, roll, and lift

WHITE BOARD BRIEF

Target time | 8:00-13:00

Today’s workout is a repeat of a 2018 Regional workout. Some of you may have completed this workout previously. If you have completed this workout in the past, look back at your score. This can help you set goals and figure out loading for today.

This workout is meant to be fast, which is challenging because the first snatch weight is heavy. Ideally, the first load should feel heavy but should be a weight that you could cycle for at least 3-5 reps. The second weight must be a weight that athletes can perform at least 7+ reps in a row with.

You want to leave this workout feeling fitter and stronger. Make sure you use a challenging loading in the first two rounder, but not one that will stop you in your tracks.

During the warm-up you will have a lot of time to practice heavier snatch strength as well as the weights that you will use for the workout.

If you can push the pace on the bar-facing burpees, it’s an added bonus. However, it is more important that you set yourself up for the next set of snatches. If you push so fast on the burpees that you can’t pick up the bar, you’ve gone too far. Consider moving at a nice smooth pace that allows you to immediately jump into your next set of snatches.

 

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