Single Tasking…Kinda
April 12, 2021
Back Squat Pyramid
April 14, 2021

CrossFit Rome – CrossFit

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I Will Survive (3 Rounds for reps)

AMRAP 5:

Buy-In: 500/400 Meter Row *or* 1000/800 Bike

45 Single Unders (Rx+ 30 Double Unders)

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

Rest 5 Minutes

AMRAP 5:

Buy-In: 500/400 Meter Row *or* 1000/800 Meter Bike

45 Single Unders (Rx+ 30 Double Unders)

10 Power Snatches 75/55 (Rx+ 95/65)

Rest 5:00

AMRAP 5:

Buy-In: 500/400 Meter Row *or* 1000/800 Meter Bike

45 Single Unders (Rx+ 30 Double Unders)

15 Power Snatches 45/35 (Rx+ 75/55)
## DESCRIPTION

* Three 5-min AMRAP’s with a “long” 5-min rest. Just enough recovery to bring the fire for the next AMRAP! We can push the threshold here.

* As we tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.

* After the row, we are looking at ~3:00 of Double-Under/Snatch work

* Each round of the DU/PS round is designed to take about ~1:00. Have your athletes consider this when selecting the load. The loading descends from moderate to very light.



## ROW

* If we normally Row the RX distance of 500/400m but it takes longer than 2:00, today may be a day to pick a shorter distance. We are striving for ~3:00 of work on the DU and Power Snatch.

* If we are limited with Rowers, consider

*Partner-Up: Partner 1 starts on the 5:00 AMRAP, while Partner 2 rests, then switch. Continue through until both partners have completed the three rounds. Budget additional time for this in your timeline. You will need another 5:00.

## POWER SNATCH

* Most focus will be spent on the Power Snatch technique and loading.

* For all three AMRAP’S, select loads that could all be performed unbroken when fresh, but will likely be broken up in 2-3 sets as grip starts to fatigue.

After Party

Stretch

* Target areas: Lower Back & Shoulders – Hold Child’s Pose for 2:00)

Warm-up

## HOME GYM

For Time:

100 DB Front Squats

* On the top of every minute, perform 10 sit-ups