january 10, 2022

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CrossFit Queen Creek – CrossFit


2:00 Banded Pull Aparts Then

10 Snatch Grip RDLs

8 Hang Power Snatches

8 Overhead Squats

6 Behind the Neck Snatch Grip Press

6 Snatch Balance

Metcon (Weight)

1×5 Tall Squat Snatch, empty bar

1×5 Power Position Squat Snatch, Empty Bar

1×3 Hang Squat Snatch, in front of knee

1×5 Tempo Pull Squat Snatches, empty bar or light weight


Build to 80% Snatch
Coach Focus: The goal of the lift ahead of today’s MetCon is to allow athletes to warm up to their 80% before starting the clock. With only 13 minutes in today’s AMRAP, do not rush your athletes through their warm up, take as much time as possible to dial things in before starting.

Metcon (AMRAP – Reps)

AMRAP 13 Minutes

30 Single DB Box Step Over

5 Squat Snatches @80%

30 S. DB Box Step Over

4 Squat Snatches @80%

30 S. DB Box Step Over

3 Squat Snatches @80%

30 S. DB Box Step Over

2 Squat Snatches @80%

30 S. DB Box Step Over

1 Squat Snatches @80%
Feel: Muscular Overload Pacing: Sustain

Target Score: Finish the Round of 30/2.

Firebreather Score: Restart the AMRAP and complete the round of 30/5


– S. BSO: Reduce loading before reducing reps. The 30 reps are there to ensure a

“break” between heavy snatches

– Snatches: Reduce loading to 70 or 75% if athletes are repeatedly missing.

Coaches ensure their 1RM is recent so percentage work is meaningful

Coach Focus: We are looking to tax your athletes legs/pull with the 30 step over buy-in that is before each set of percentage work. It’s the time of the year where athletes need to be able to call upon their strength/skill under duress. If athletes are repeatedly missing, reduce loading on barbell.

Metcon (AMRAP – Reps)

Every 4 Minutes for 12 Minutes

Row or ski 750/650m

Max Wall Walks in remaining time
score your wall walks

The rowing pace should allow for about 1 minute of wall walks each round. Athletes should be performing the most difficult version of wall walks they can complete with relative consistency