Jumper
September 8, 2021
9/11 MEMORIAL WOD
September 10, 2021

CrossFit Rome – CrossFit

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Deadlift

6×2

2 Deadlifts x 6 sets @80% of 1RM

* Complete a set every 1 minute 30 seconds *

Never Let You Go (2 Rounds for time)

3 rounds

22 Power Snatch (75/55)

11 Bar Facing Burpees

– rest 3:00 –

For Time:

22 Bar Facing Burpees

11 Squat Snatch (165/115)
# TARGET SCORE

* Target time:

Set 1: 5-7 minutes

Set 2: 3-4 minutes

* Time cap:

Set 1: 10 minutes

Set 2: 5 minutes

# STIMULUS and GOALS

* Workout today will have two different stimuluses. First, an aggressive, high-intensity pace on the bar while staying on cruise control during the burpees through the 3 rounds. The second workout is about staying smooth and calm on the burpees off the start and then trying to be clutch on the first snatch to set the tone and attack through.

* The weight goes up a good amount after the first workout. Make sure athletes warm-up accordingly, practicing Power and Squat Snatching the weight. Be sure athletes are ready to pull with everything they got when approaching the first snatch.

* Power Snatch/Snatch: The starting weight should be around 40% ( 1RM Power Snatch), and the heaviest weight used in the workout should be about 80% (1RM Power Snatch).

Kelly Starrett

*Barbell Is Out, Restore Your Rotation*

https://www.youtube.com/watch?v=r5mImCc6w-k

Warm-up

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

10:00 Amrap

10/8 Calorie Machine

10 Kettlebell Suitcase Deadlifts (Left and Right)

10 PVC Pass Throughs

10 PVC Overhead Squats

3 Inch Worms

**2. Strength Prep**

– After Warm-Up, give athletes a few mins to work up to 80% (should only need 3-4 sets) – Make sure athletes focus on active lats and driving through the floor.

**3. Workout Prep**

1 set

5 “Touch and Go” Power Snatch (light)

2 Bar Facing Burpees

* After the first workout, make sure athletes recover and add weight while hitting a few squat snatches to dial in. *

At Home (Limited Equipment)

* Limited Equipment Option

3 rounds

33 Jumping Air Squats

11 Burpees

rest 3:00

For Time:

22 Burpees

22 Left Leg Lunge + Right Leg Lunge + Air Squat