Workout of the Day
A. Every 90 seconds for 12 sets, complete (18 minutes):
Advanced
Snatch Waves (% of Snatch 1 RM)
1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%
4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%
7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%
10) 1 rep at 85%
11) 1 rep at 90%
12) 1 rep at 95%
Bonus Attempt: If you’ve made all your lifts today, try a lift at 100% or go for something slightly above it!
Example (185# 1 RM)
130#, 138#, 148#
138#, 148#, 157#
148#, 157#, 166#
157#, 166#, 175#
Beginner
1 Snatch (every 2-3 sets, increase weight)
Notes
This week the Advanced rep scheme waves up heavy singles. The goal remains the same: MAKE lifts! At the end of the waves, if you’ve made every lift, you can opt to attempt a heavier single if things are feeling and looking good. Or choose to end on a positive note, knowing that you made it all the way through the waves successfully.
The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts. If you really struggle with dropping under the bar, consider adding in an extra overhead squat to each rep (1 Snatch + 1 OHS).
Get inspired by Olympian Natalie Burgener building up to a PR Snatch of 103 kg (226.6#) who lifted in the 63 kg weight class. Notice how every rep looks almost exactly the same and how aggressive she is pulling under the bar.
B. Back Squat
In 3-5 total sets, build to a Heavy 4 reps for the day.
Notes
Today you have the option to build to your heaviest four reps for the day (not necessarily the cycle). Allow for a few minutes rest between your attempts. The primary emphasis for these squats is still on speed out of the bottom when your legs are fatigued, so if your reps are a real grind, don’t be afraid to go a little lighter after heavy snatches.
CrossFit Group Class Programming Template (WK8/8)
Mel pulling that sled
Wet Hot American Throwdown Event 3: “Synchro Chipper”
Complete the following for time:
Cash in: Athlete A performs 500M row
–then–
30 Synchro DB S2O
60 Toes to bar
30 Synchro DB Squats
40 Kipping pull-ups
30 Synchro DB thrusters
20 Chest to bar
–then–
Cash out: Athlete B performs 500M row
Time cap: 20 min
RX: 50/35# DB ea hand
Scale: 35/25/20/15# DB ea hand, hanging leg raise/knee raise, jumping pull-up, jumping chest to bar
Flow:
Decide who wants to begin on the row. Athlete A begins the row, athlete B stands behind rower. Once 500M row is complete, athletes move on to synchro DB shoulder to overhead. Once all 30 reps are complete, athletes take turns to chip away at 60 toes to bar, split however they would like. Non working athlete must stay behind tape line until tagged in. Once all 60 reps are complete, athletes move back to their dumbbells to perform 30 synchro DB squats. After all 30 reps are complete, athletes will move on to 40 kipping pull-ups, and continue to chip away at the list until all 20 chest to bar are complete. The athlete who did not complete the first row, then completes the final 500M to finish off the event.
Standards:
Synchro S2O: The rep is good once both athletes are fully locked out overhead at the top of the rep, with hips under shoulders and fists aligned over midline of foot. Athlete A may hold overhead and wait for athlete B to lock out if out of sync. Athlete may strict press, push press or jerk to get dumbbells overhead.
Synchro squats: The rep is good once both athletes are standing at full extension at the top, but baller points if you can synchro at the bottom as well :)) Athlete A may stay standing and wait for athlete B to lock out if out of sync.
Synchro thruster: The rep is good once both athletes are fully locked out overhead at the top of the rep, with hips under shoulders and fists aligned over midline of foot. Athlete A may hold overhead and wait for athlete B to lock out if out of sync.