Round and Round
October 19, 2020
Middle Management Masters
October 21, 2020

CrossFit Rome – CrossFit

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Squat Snatch Complex

Heavy Complex:

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat
* Athletes will have 15 minutes to build to a heavy complex

* While it says “heavy”, this is completely relative to each athlete’s needs

* Athletes who struggle with technique or mobility should keep the weight on the lighter side and look to get a lot of good reps in

* Athletes who thrive through these complex movements have more freedom to build to heavier weights

Middle Management (Time)

For Time:

40/30 Calorie Row

20 Squat Snatches (115/85)

40/30 Calorie Row
## DESCRIPTION

* Today’s two part training day will dial in the higher skilled squat snatch

* We’ll start by working a 3-rep complex that is designed to be completed unbroken

* “Heavy” is relative based on the athlete

* For athletes with excellent technique, the goal will be to build up in weight

* For athletes who need more work on mobility or technique, keep the weight lighter and the focus high

* This first piece is for everyone, regardless of where they are with this movement

* [Click Here](https://youtu.be/bc2kaComyWM) to see a demo of this complex

* As a reference, low hang means below the knees

* Our conditioning piece today is a quick 3-station workout

* This shorter cardio and weightlifting workout is designed to take between 6-10 minutes



## SQUAT SNATCHES

* Choose a light-moderate weight that you *could* cycle for reps, but will likely complete as quick singles today

* This should be a station that can be completed in less than 4 minutes (5 reps on the minute)

* For athletes who struggle with technique or mobility, there are several options:

* Lower the weight and complete as squat snatches

* Complete these as power snatches instead

* De-construct the squat snatch into: power snatch + overhead squat

After Party

## Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 30 Seconds Bottom of Overhead Squat Hold

Minute 2: 50 Double Unders

Minute 3: 50′ Single Dumbbell Overhead Lunge

Minute 4: Max Strict Handstand Push-ups

Warm-up

## HOME GYM

For Time:

400 Meter Run

40 Alternating Dumbbell Snatches

400 Meter Run

# GENERAL WARM-UP #

## 1 Round

1 Minute Run

1 Minute Active Samson + Air Squat [Video](https://youtu.be/DIvWLT5hv7Y)

45 Seconds Run

45 Seconds Slow Air Squats (Arms Overhead)

30 Seconds Run

30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)

# Dumbbell Warmup #

10 DB Deadlifts

10 DB Front Squats

10 DB High Pulls

10 DB Hang Power Cleans

10 DB Strict Presses

10 DB Snatches

# MOBILITY #

## PVC Pass Throughs: 1 Minute

[Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

## PVC Lat Stretch: 1 Minute

[Video](https://www.youtube.com/watch?v=loMyjjEc7_0)

## PVC Wall Squats: 1 Minute

[Video](https://youtu.be/5Q32xkPbg2A)

## PVC Sotts Press: 1 Minute

[Video](https://youtu.be/GV7JzekbySs)

# PRACTICE ROUND #

## 1 Round

*With Workout Weight:*

100 Meter Run

10 Alternating DB Snatches

100 Meter Run