It’s a power kind of a day

3
Sep

It’s a power kind of a day

IRIDIUM CrossFit – CrossFit

Complete 5-6 rounds
Advanced athletes 8+ Rounds
Use a moderate loading that allows for multiple unbroken sets.

Warm-up

3-5 Sets:

20 Single Unders // Focus on elbows in and that the wrists are spinning more than the arms.

10 PVC Pass Throughs // Arms stay straight and the athletes push up

up hard on the PVC.

10 Muscle Snatch // Focus on maintain a visible lumbar curve in the

setup.

Weightlifting

SNATCH PROGRESSION 6:00 minutes

PRE-WORKOUT CLEAN COMPLEX 12:00 minutes

• clean deadlift to mid-thigh + pause + hang power clean.

• 10:00 to build up to a heavy complex or allow them to

work with weight heavier than they will use in the workout.

• take 8-12 sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

2 Power Snatches

4 Power Cleans

60 Double Unders

Rx 105/155

Intermediate

2 Power Snatches

4 Power Cleans

1:00 Double Under Attempts

75/115

Beginner

2 Power Snatches

4 Power Cleans

60 Single Unders

55/75