Saturday May 29th – Diamond Hill CrossFit
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Saturday May 29th

28
May

Saturday May 29th

“Thrawn”

WORKOUT GOALS
1.) Sprint, move quickly through this workout. Scale the loading in order to move quickly.
2.) Use attempts or muscle-up transitions if you need to scale the muscle ups.
3.) Practice a muscle snatch and transition the DB switch in the air to speed up the pace

RX
3 ROUNDS FOR TIME
10 Alternating DB Snatches (50/35#)
5 Ring Muscle-ups
10 Alternating DB Snatches
3 Ring Muscle-ups

LEVEL 2
3 ROUNDS FOR TIME
10 Alternating DB Snatches (35/25#)
8 Chest-to-Bar Pull-ups (Scale Jumping C2B)
10 Alternating DB Snatches
5 Chest-to-Bar Pull-ups

LEVEL 1
3 ROUNDS FOR TIME
10 Alternating DB Snatches (25/15#)
5 Ring Rows, 5 Pushups
10 Alternating DB Snatches
5 Ring Rows, 5 Burpees

Accessory

Before the workout, build up to a heavy power
snatch.

Stretching

ACCUMULATE
80 Banded Pull Aparts

Notes

Target | 6:00-13:00
DB Snatches | Use a loading that allows you to finish in no more than 2 sets.
Muscle-ups | Substitute 1:00 of attempts at each set or use the most difficult gymnastic pulling option you can perform.
 Your goal is to move quickly through all parts of this workout. We know that the muscle-ups can hold you back, so if you need to scale consider attempts or transitions from the ground. Both of these options allow you to maintain intensity while rehearsing the neurological stimulus of the muscle-up.  We will use a power snatch progression to warm up and build up to a heavy barbell power snatch before reviewing the specific workout movements

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