09282020

27
Sep

09282020

Crossfit Garage – CrossFit

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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