Comp Class 1/8/2020

CrossFit Turbocharged – Barbell Club

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CYCLE 4- LAST CYCLE WITH COACH KATIE

Warm-up

2 rounds (start with bar and build 50% of heaviest squat snatch.)

VERY light technical work

5 reps of each:

mid-shin to pause

mid-shin to snatch pull

mid-shin to power snatch

mid-shin to squat snatch

Weightlifting

3-3-3 (65%, 75%, 85% of 1RM squat snatch)

Power Snatch

when running clock hits 5:00…

3-3-3 (65%, 75%, 85%)

Squat Snatch

when running clock hits 10:00…

3-3-3 (105%, 110%, 115%)

Snatch Pull

when running clock hits 15:00…

3-3-3 (115%, 120%, 125%)

Snatch-Grip RDL

Metcon

A. On running clock…

600m sprint

Max calories on assault bike until clock reaches 4:00

*Athlete with the largest differential between 600m time and calories biked owes their difference subtracted by smallest difference in burpees* (each second on run=1. Each calorie biked=1)

B. 12:00 AMRAP

Partner A: 50yd sled push (225/135) *25yd down and back*

Partner B: 5 DB goblet squats (75/50) + 5 DB ground to shoulder (75/50)

Accessory Work

3 rounds:

5/5 high plank KB drags

20 leg lifts over KB

20 banded deadbugs

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