Buffalo Ben
August 9, 2021
Black Coffee
August 11, 2021

CrossFit Rome – CrossFit

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Back Squat

5×4

4 Back Squats x 5 sets @80% of 1RM

* Complete a set every 1 minute 45 seconds *

**How to approach the lifts**

* Record each set as 1 of your scores for load

* If athletes don’t have a Max then have them use a comfortable weight hat feels, and looks good for all 5 sets.

* Make Sure athletes are ready to go 5-10 seconds before the start of the next 90 seconds.

Snap Chilled Randy (AMRAP – Reps)

13:00 Amrap

40 Double Unders

25 Power Snatch (75/55)

40 Double Unders

20 Power Snatch (95/65)

40 Double Unders

15 Power Snatch (135/95)

40 Double Unders

10 Power Snatch (155/105)

40 Double Unders

5 Power Snatch (185/125)
# TARGET SCORE

* Target Reps: 271

* Minimal number or Reps before scaling: 200

# STIMULUS and GOALS

* Stimulus is moderate intensity with consideration of increasing barbell weight and grip fatigue in regards to pacing. If athletes finish the set of 5 Power Snatch then the workout resets back to the top of the workout.

*  Athletes need to scale accordingly on weight to make sure they can effectively progress through each set without the risk of early fatigue/failure.

Kelly Starrett

*For Full Achilles Function, Improve the Neighborhood*

https://www.youtube.com/watch?v=IG2XIizVtIE

Warm-up

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

10 min

Burgener Warm-Up (Snatch) + Skill Transfer

– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –

**2. Strength Prep**

– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

**3. Workout Prep**

5-3-1 (Build in weight)

Power Snatch

10 Double Unders after each set