Fire Alarm
December 18, 2020
Under The Sea Masters
December 21, 2020

CrossFit Rome – CrossFit

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3 Position Snatch

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Heavy 3-Position Power Snatch

* Athletes will have about 15 minutes to build to a heavy complex

* Let’s aim to start out with some incredibly light sets at the beginning

* Getting a lot of lighter reps in will help nail home the positions and the technique

* As athletes get more comfortable, they can start to add more weight

Isa-ball (AMRAP – Rounds and Reps)

AMRAP 12:

3 Power Snatches 95/65 (Rx+ 135/95)

15 Wallballs (20/14)
## DESCRIPTION

* Today’s two part workout will focus on the power snatch

* We’ll begin part 1 by breaking the snatch into 3 positions:

* The High Hang (Pockets)

* The Hang (Above the Knee)

* The Floor

* Starting from the top and working down allows us to create checkpoints to work through on our way to the full power snatch

* The metcon that follows our 1st piece includes the components from the benchmark workouts “Isabel” and “Karen”

* We can expect athletes to complete between 6-10 rounds today

## POWER SNATCH

* Choose a weight that you’ll complete for steady singles today

After Party

# AFTER PARTY

## Stamina Squats

On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

*Barbell Loaded at 82% 1RM Front Squat*

Warm-up

## HOME GYM

AMRAP 12:

12 Alternating Dumbbell Snatches

12 Dumbbell Goblet Squats

# GENERAL WARM-UP

## 30 Seconds Each

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

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

Air Squats

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

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

Dumbbell Strict Press

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

PVC Pass Throughs (More Narrow) [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

Dumbbell Deadlifts

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

PVC Overhead Squats (More Narrow) [Video](https://youtu.be/AeoiSQnrHV8)

# Dumbbell Warm-Up #

10 DB Deadlifts

10 DB Swings

10 DB Hang Power Cleans

10 DB Strict Presses

10 DB Front Squats

10 Alternating DB Snatches

# MOBILITY #

## Ankle Stretch: 2 Minutes

## Squat Hold: 1 Minute

[Video](https://youtu.be/OGX6HruOy0s)

# PRACTICE ROUND

## 2 Rounds

*With Workout Weight:*

4 Alternating Dumbbell Snatches

4 Dumbbell Goblet Squats