Saturday February 13th – Diamond Hill CrossFit
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Saturday February 13th

12
Feb

Saturday February 13th

“FLIGHTLESS CORMORANT”

Workout Goals

1) Reduce loading or reps to practice the complexity of the movements.
2) Practice fast singles on snatches.
3) Try to get at least one leg straight on the L-sit hang.

RX

AMRAP 15
75 Double Unders
:30 L-Sit Hang (Rack or Paralettes)
5 Hang Power Snatch (155/105#)

Level 2

AMRAP 15
50 Double Unders
:30 Hanging Knee Raise Hold (Rack or Paralettes)
5 Hang Power Snatch (115/75#)

Level 1

AMRAP 15
150 Single Unders
:30 Hanging Knee Raise (Rack or Paralettes)
5 Hang Power Snatch (75/55#)

Stretching

3 Sets:
:30 Calf Stretch / Leg
:30 Doorway Stretch / Side

Accessory

3 Sets:
10 Staggered Stance Good Morning / Leg
8 Snatch Deadlift to Mid-thigh

Notes

5+ rounds, Use a barbell loading that you can consistently finish in 2-3 sets or with fast singles. Hang power snatches should not take longer than 1:00. Rx requires you to be able to finish a round in 3:00 or less. Scale the loading first and try to maintain the rep schemes. You want to have a power snatch weight that you could consistently lift for 3 reps in a row without rest. With that weight, we will actually use quick single reps to work through
each set of snatches. 

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