Mini-Tri Repeats
May 31, 2021
Air Force One
June 2, 2021

CrossFit Rome – CrossFit

View Public Whiteboard

The White House (Time)

30-20-10

Alternating Dumbbell Snatch 35/20 (Rx+ 50/35)

Burpee over Dumbbell
# TARGET SCORE

* Target time: 5-7 minutes

* Time cap: 10 minutes

# STIMULUS and GOALS

* Stimulus is moderate to high pace. Athletes should plan to go near unbroken on the dumbbell and find a steady pace to keep moving on the burpees. Goal is to push the pace without red-lining.

Power Snatch

Power snatch waves:

3 @ 70% 1RM Power Snatch

2 @ 75%

1 @ 80%

* rest 2:00 *

3 @ 75%

2 @ 80%

1 @ 85%

* rest 2:00 *

1 @ 85+%

* rest 1:00 *

1 @ 85+%

**How to approach the lifts**

– Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don’t rush into the lift but try to stay between 5-10 seconds between reps . Make sure to have weight on the sides of the bars for smooth transitions

Accessory

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

[Pigeon Pose](https://www.youtube.com/watch?v=jQMsyrLowFw)

[Seated QL Stretch](https://www.youtube.com/watch?v=3QdpzAoIglI)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

Kelly Starrett

Feet Straight for a Stable Femur

https://www.youtube.com/watch?v=SSpGZ4rXiZ4

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP

5 Single DB Deadlifts (lightweight – each side)

5 Single DB Shoulder to Overhead (lightweight – each side)

5 Bird Dogs (each side)

5 Up-downs

**2. Workout Prep**

2 sets

4 Alternating Dumbbell Snatch (workout weight)

2 Burpee Over Dumbbell

**3. Strength Prep**

2 sets (empty bar)

5 Snatch Grip Deadlifts

5 Snatch Grip High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Power Snatch

– into –

Build up to opening Snatch wave weight