Snake Eyes
February 24, 2021
Mindreader
February 26, 2021

CrossFit Rome – CrossFit

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Snatch Technique

On the Minute x 10:

1 Snatch Deadlift

1 Hang High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Squat Snatch

* Athletes will complete 5 reps on the minute for 10 minutes

* Let’s use one light weight across the board that allows for good technique

* The goal here is to move incredibly well as we prepare for the squat snatches in the conditioning piece

What’s Up (AMRAP – Reps)

AMRAP 9:

3 Squat Snatches 75/45 (Rx+ 95/65)

3 Toes to Bar

6 Squat Snatches 75/45 (Rx+ 95/65)

6 Toes to Bar

9 Squat Snatches 75/45 (Rx+ 95/65)

9 Toes to Bar



Add 3 Reps Per Round
## DESCRIPTION

* The first part of our workout today will prime us for the squat snatches in the conditioning piece

* We’ll complete this 5 rep complex on the minute for 10 minutes

* Choose a light weight across the board that allows for excellent technique

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

* Following our technique complex is a ascending ladder couplet of squat snatches and toes to bar

* We’ll score total reps of this workout over the 9 minutes

* Use the following cheat sheet for scoring:

* **Finish 3’s:** 6

* **Finish 6’s:** 18

* **Finish 9’s:** 36

* **Finish 12’s:** 60

* **Finish 15’s:** 90

* **Finish 18’s:** 126

* **Finish 21’s:** 168

## SQUAT SNATCHES

* Choose a lighter weight that you can complete as quick singles to quick sets of 3

## TOES TO BAR

* Since we climb by 3 reps today, let’s modify the variation instead of the rep number to keep things simple

* If you have 12-15 toes to bar unbroken, let’s complete toes to bar

* If you’re not there yet, consider scaling the range of motion

After Party

## Body Armor

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 Barbell Front Rack Reverse Lunges (10 Each Leg)

20-30 GHD Sit-ups

Rest 3 Minutes Between Sets

Warm-up

## HOME GYM

AMRAP 12:

6 Alternating Single Dumbbell Power Snatches

6 Abmat Sit-ups

12 Alternating Single Dumbbell Power Snatches

12 Abmat Sit-ups

18 Alternating Single Dumbbell Power Snatches

18 Abmat Sit-ups



Add 6 Reps Per Round

# GENERAL WARM-UP #

## 30 Seconds Each

PVC Around the Worlds [Video](https://youtu.be/VuGpprSlAts)

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

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

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

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

PVC Straight Leg Swing (Right) [Video](https://youtu.be/foyEIeygllk)

PVC Straight Leg Swing (Left) [Video](https://youtu.be/foyEIeygllk)

PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)

PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)

PVC V-Ups [Video](https://youtu.be/-lvdWJC5b8M)

#DUMBBELL WARMUP #

10 DB Deadlifts

10 DB Swings

10 DB Front Squats

10 DB High Pulls

10 DB Presses

10 DB Alternating Snatches

# MOBILITY #

## Pec Stretch on Wall: 30 Seconds Each Side

[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)

## Wall Twist: 1 Minute Each Side

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

# PRACTICE ROUND #

6 Alternating Single Dumbbell Power Snatches

6 Abmat Sit-ups