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Jan
17
2022

january 18, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

100 Single Unders

15 Ring Rows

75 Single Unders

15 Empty Bar Good Mornings

10 Hang Muscle Snatches

Metcon (Time)

5 Rounds

60 Double Unders

20/18/16/14/12 Pull Ups

10/8/6/4/2 Hang Power Snatches 135/95lbs

Rest 2:00
Scaling

– Jump Rope should not exceed 1:30 per round at worst.

– Pull Ups: 1-3 Sets, should not exceed :90 in any round

– Hang Snatches: 1-3 Sets, Weight should be approximately 60-70% of the athletes

1RM Hang Snatch.

Coach Focus: Every part of today’s workout is meant to tax your athletes ability to “hang on”. Coaches should be cautious with their scaling, because if this workout is scaled too far back, we lose the muscular overload stimulus (MO) we are looking for.

Coaches should tell athletes when you have a MO stimulus you should expect to get stopped by muscular fatigue, in this case, your pulling muscles and your grip muscles. Allow your athletes to struggle a bit vs. scaling, remembering that the reps decrease on the pull ups and hang snatches each round.

Metcon (AMRAP – Reps)

AMRAP 9 Minutes

15 DB Push Press 50s/35s

3 Wall Walks