BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Mountain Climbers

:30 Ring Rows or DB Bent Over Rows

:30 HS Hold or Wall Walk

:30 Jumping Air Squats

2 ROUNDS

8-10 Snatch Grip Deadlifts (or DB DL)

6-8 High Pulls

6-8 High Muscle Snatches

6-8 Hang Power Snatch

Strength

Power Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power Snatch

(Score is Load)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-
Options:

*Reps, Loading, Volume*…

Power Snatch — Athletes should be able to perform each set of Snatches in 2-3 sets- scale the load accordingly.

Bar Muscle Ups — for athletes not proficient in cycling higher reps of BMU, scale the volume down to something manageable for the athlete.

*Movement Adjustments*…

Power Snatch — newer athletes go to a Hang Power Snatch with the focus being hip contact. if you are still struggling with the Hang Snatch modify them to a DB Snatch or a KB Swing. If unable to go overhead with weight athletes can default to a Power Clean for both portions today.

Bar Muscle Ups — Our other options for today will be a Jumping BMU, Burpee C2B/ Burpee Pull-Up, or Burpee Ring Row.