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Jan
12
2022

january 13, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

AMRAP 5 Minutes

12 Light DB Deadlifts

9 Light DB Hang Cleans

6 Light DB Shoulder to Overhead

:10 echo bike Sprint

Metcon (Time)

4 Rounds

12/10 Calorie echo bike

5 DB push press 50/35

5 Deadlifts @ 70-75% 1RM

Rest 2:00

Metcon (Weight)

On a 15 Minute Running Clock:

12 Toes to Bar

32 Shoulder to Overhead 75/55lbs

12 Toes to Bar

32 Hang Power Snatches 75/55lbs

12 Toes to Bar

In the remaining time, find a 2RM Hang Squat Snatch.

Hang snatch may be below or above the knee, but must be done without putting the bar down.
Feel: Muscular Overload Pacing: Sustain

Target Score: 7-10 minutes or less Minutes for metcon, leaving 5-8 minutes to snatch

Firebreather Score: Sub-8 for metcon, leaving 10 minutes to snatch

Scaling

– Toes to Bar: Should never requirer more than 1 minute to complete a set. These

may turn into small sets, but shouldn’t require more than a minute. Scale by reducing reps to as few was 10 per sets, or scale to kipping knee raises, V-Ups or Abmat sit ups.

– Barbell: Should allow for large sets, but should not exceed 3 sets in any round.

– Hang Squat Snatch: If squat snatch isn’t possible due to injury/mobility, scale to

2RM Hang Power Snatch or clean variation.

Coach Focus: The conditioning ahead of the 2RM Hang Snatch is intentionally designed to overly tax the shoulders and grip, making the 2RM Snatch even more difficult than it would be already. Prior to starting the Metcon it is a good idea to allow athletes a few minutes to build to a moderate-to-heavy hang snatch double. Coaches need to be very engaged when it comes to weight selection for their athletes.