Saturday March 12th – Diamond Hill CrossFit
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Saturday March 12th

11
Mar

Saturday March 12th

22.03.12

INTENDED STIMULUS

Finish in 7:00-10:00.

Go unbroken on the snatches or break them into 2 sets at most.

Cycle the snatches fast and efficiently.

The run should be done in ~2:00 or less.

Lots of midline work in the post-workout session.

RX

3 rounds for time:
400-m run
21 hang power snatches (75/55 lb)

LEVEL 2

3 rounds for time:
400-m run
21 hang power snatches (65/45 lb)

LEVEL 1

3 rounds for time:
300-m run
15 hang power snatches (45/35 lb)

SKILL WORK

Post-workout:
3 sets:
:40 medball GHD sit-ups
– Rest :20
:40 toes-to-bars
– Rest :20

STRETCHING

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

WHITE BOARD BRIEF

Target time | 7:00-10:00.

This workout is intended to be a sprint. In order to hit the stimulus, the weight on the bar is crucial. The weight should be considered feather light. Snatches should be unbroken for the majority of the workout.

The run should be done in under 2:00. If an athlete knows they’re going to go unbroken, have them push the run to a pace that is uncomfortable from the start.

In a sprint-style workout, transitions are key. There is no point in sprinting the run if you’re going to take :10 to pick up the bar. The pace on the run should be fast, but slow enough that you can get right to work on the bar after a quick breath.

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