Westbound CrossFit - Coach Aaron
0900 - 6 of us
Warm Up
Jumping Janks
Banded Bradford Press
Banded Muscle Snatch
Plank
Power Snatch - Burgener warm up
DB snatch technique
Strength
EMOM x 5
5 touch and go power snatch - 55 pounds
2:00 rest
EMOM x 5
3 touch and go power snatch - 65 pounds
Conditioning
50-40-30-20-10
Alt. DB Snatch (50/35lb.)
Sit up
Intermediate: 35/20lb. DB Snatch
Baseline: 15/10lb. DB Snatch
Goal: Sub 12:00
Cap: 15:00
This was a tricky one to scale. In theory, I should have been able to finish by the cap. In reality, I did not. I scaled to a 20 pound dumbbell, but kept the rep scheme.
Round 1 - 5 minutes (on pace)
Round 2 - 5 minutes (1 min slow)
Round 3 - 4 minutes (1 min slow)
Round 4 - finished 20 Alt DB snatches in 1 min (on pace)
I was moving fine on the snatches, but fell apart on the sit-ups.
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