Bi-Weekly

CrossFit Rome – CrossFit

View Public Whiteboard

Snatch Technique

On the 1:30 x 6 Sets:

3-Position Power Snatch

3 Overhead Squats

* A new sets begins every 90 seconds

* These 6-rep sets are designed to be completed unbroken with a focus on quality over speed or load

* 1 High Hang Power Snatch (Pockets)

* 1 Hang Power Snatch (Above the Knee)

* 1 Power Snatch (Floor)

* 3 Overhead Squats

* The tendency as the weight gets heavier is to blend the first and second position

* Be sure to have a clear difference between the two “hang” positions on the snatch

* Athletes can build in weight as they see fit

Bi-Weekly (Time)

4 Rounds For Time [20 Minute Cap]:

10 Burpee Pull-ups

20 Hang Power Snatches 45/35 (Rx+ 75/55)

21/15 Calorie Assault Bike *or* 30/21 Calorie Row
## DESCRIPTION

* We’ll kick off this two part day with some snatch technique that will carry over well into the metcon

* Athletes will complete 6 sets of 6 unbroken reps on the barbell:

* 1 High Hang Power Snatch (Pockets)

* 1 Hang Power Snatch (Above the Knee)

* 1 Power Snatch (Floor)

* 3 Overhead Squats

* The goal here is to use light-moderate weights that support excellent technique

* We’ll then move into a 4-round triplet workout

* Let’s cap this piece at 20 minutes (5 minutes average per round)

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

Crossfit Games Open 21.1 Foundations (Ages 16-54) (Time)

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Foundations (Ages 16-54) click here

Warm-up

## HOME GYM

4 Rounds For Time:

10 Dumbbell Facing Burpees

20 Alternating Dumbbell Snatches

400 Meter Run

# PRACTICE ROUND #

4 Dumbbell Facing Burpees

4 Alternating Dumbbell Snatches

100 Meter Run