Absolute Value
February 10, 2021
Fortitude
February 12, 2021

CrossFit Rome – CrossFit

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Power Snatch

Build to Heavy Single

* Athletes will have 15 minutes to build to a heavy single

* This is intentionally a lot of time, so the goal is to start on the lighter side and get more reps in

* The lighter loads should be focused on technique over speed or weight

* As we get heavier, increase weight and rest between sets

One Too Many (AMRAP – Rounds and Reps)

AMRAP 10:

50 Double Unders

10 Power Snatches 75/45 (Rx+ 95/65)

21 Toes to Bar

50 Double Unders

10 Power Snatches 75/45 (Rx+ 95/65)

15 Chest to Bar Pull-ups

50 Double Unders

10 Power Snatches 75/45 (Rx+ 95/65)

9 Strict Pull-ups
## DESCRIPTION

* We have a two-part snatch focused day ahead of us

* Athletes will begin by building to a heavy single power snatch

* This is a great opportunity to touch some heavier weights while working on moving well

* The second part includes light snatches and a rotation of gymnastics movements

* If athletes finish the 9 strict pull-ups, they cycle back to the top of the list

* The score here is total rounds and reps

* Choose weights and variations that allow at least 1 full round to be completed



## POWER SNATCHES

* Choose a lighter power snatch weight that can be cleared within 1-3 quick sets (10, 5-5, 4-3-3)



## GYMNASTICS

* Choose gymnastics variations that can be completed within 3 sets:

* **Toes to Bar:** 7-7-7

* **Chest to Bar Pull-ups:** 5-5-5

* **Strict Pull-ups:** 3-3-3



## DOUBLE UNDERS

* Choose a rep number or variation that takes a minute or less to complete

* Complete 75 Single Unders (1.5x) for 50 Double Unders

After Party

## Skill Conditioning

3 Giant Sets, Not For Score:

800 Meter Run

25′ Handstand Walk

5 Rope Climbs

25′ Handstand Walk

Rest 3 Minutes Between Sets

Warm-up

## HOME GYM

AMRAP 15:

60 Double Unders

45 Sit-ups

30 Alternating Single Dumbbell Snatches (15 Each)

# GENERAL WARM-UP #

## 30 Seconds Each

Easy Single Unders

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

Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)



Quick Single Unders

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

Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)



High Single Unders

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

Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)



#DUMBBELL WARM-UP #

10 DB Deadlifts

10 DB Swings

10 DB High Pulls

10 DB Hang Power Cleans

10 Presses

# MOBILITY #

## Wall Twist: 40 Seconds Each

[Video](https://youtu.be/UwQq3bBwH6o)



## Overhead Stretch on Wall: 1 Minute

[Video](https://youtu.be/r5EAYPqCd_E)



# PRACTICE ROUND

10 Double Unders

8 Sit-ups

6 Alternating Single Dumbbell Snatches (3 Each)