Crossfit Garage – CrossFit
Metcon
‘Dipstick’ (Time)
2 Rounds of:
8 Power Snatch 125/85
8 Bar Facing Burpees
Then, 2 Rounds of:
8 Power Snatches 115/75
8 Bar Facing Burpees
Finally, 2 Rounds of:
8 Power Snatches 95/65
8 Bar Facing Burpees
Rx+
175/125
155/105
135/95
One barbell used – athletes change weight themselves between rounds as needed
*Score is TOTAL time for combined 6 Rounds, but athletes may want to keep track of their time per set of 2 (three separate times for each couplet) to add into notes for future reference
Bright Spot
Power Snatch
Intended Response
Avoid large sets of unbroken power snatches at the heaviest weight (beginning) in order to preserve energy for later (lighter) rounds. Instead, break up sets early on (4,4) (3,3,2) with minimal rest (drop bar and reset).
If Rx weight is out of your wheelhouse, have coach help determine three decreasing loads that appropriately scale but preserve the intended stimulus.
Aim for unbroken sets of burpees and regain breathing pattern during the short periods of changing weight on the bar.
Then reset and go!
Intended time: 8-15 minutes