No Air
So Fresh, So Clean
November 27, 2020No Air Masters
November 30, 2020CrossFit Rome – CrossFit
Hang Power Snatch
On the Minute x 10:
2 Hang Power Snatches
* Every minute, athletes will complete 2 hang power snatches
* There is the option to increase in weight or stay at one moderately challenging load across
* Use moderate weights that balance both technique and power
* These are designed to be completed unbroken
* Record the heaviest load lifted for the score
No Air (AMRAP – Rounds and Reps)
AMRAP 15:
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups
## DESCRIPTION
* We have two parts today, both with one common movement: the hang power snatch
* The first piece will give us a chance to work up to something heavier than workout weight
* This is a great chance for coaches to see and correct the movement before the workout begins
* Choose moderate weights that balance technique and power
* Athletes can increase or stay the same across
* This simple triplet workout that follows combines two bodyweight movements with a light weight hang power snatch
* The air squats will go quickly, but we’ll have to grind through the final two movements
* The intended scoring range is between 3.5-5 rounds
After Party
## Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
*Barbell Loaded at 57% of 1RM Front Squat*
Warm-up
# HOME GYM OPTION
AMRAP 15:
30 Air Squats
20 Single Dumbbell Hang Power Snatches (50/35)
10 Strict Pull-ups
# GENERAL WARM-UP #
## 2 Rounds
30 Seconds Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)
30 Seconds PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
#Dumbbell Warm-Up #
10 DB Deadlifts
10 DB Swings
10 DB High Pulls (5 each side)
10 DB Front Squats
10 DB Push Press (5 each side)
10 DB Hang Power Snatches
# PRACTICE ROUND #
## 1 Round
*With Workout Weights:*
10 Air Squats
5 Single Arm Hang Power Snatches
3 Strict Pull-ups
